Midseason / rebuild training program

[koger]

Hello

I did post this in the power forum, but didn't get any response, so I'll try my luck here

I've just finished the first part of the race season for this year, and have the last coming up in 9 weeks from now. I race mass starts, lasting around 2.5 hours. I guess my league would be similar to the kat. 4 in the US. I've been racing for 2 years and have 12-15 hours available for training per week.

I would like to get some feedback for my program, so I know if it's good or how I can improve it

Also it would be very interresting to see your program, but please write a bit about what you train for and how long you have trained. I don't want to copy the program from a pro or time trialist.

Monday:
5-10 10 sec. power sprints
2x20 L4

Tuesday:
3 hours of race like intensity,
5x3 L5
5x1.5 L6
Fill out the rest with L2-4 as much as I can.

Wednesday:
Off

Thursday:
2 hours, 2x20 L4 rest L2

Friday:
3 hours L2-3

Saturday:
3 hours L2

Sunday:
Off

 

[daveryanwyoming]

...I did post this in the power forum, but didn't get any response, so I'll try my luck here ...I've just finished the first part of the race season for this year, and have the last coming up in 9 weeks from now....

Sounds like a reasonable race season program depending on how often you race, but in terms of mid season rebuild it has more intensity than I'd recommend.

Ask yourself what you're trying to rebuild during a lull in racing. Typically rebuild focuses on bringing training base back up after spending some during early spring racing. In power speak that means getting back onto a climbing CTL curve, and that's best done with Tempo/SST/L4 work. If you keep the sprints, L6, L5 and group rides in your schedule you won't rebuild as much CTL as you would with a return to SST work.

Check out these links:
http://www.fascatcoaching.com/sweetspot.html
http://www.fascatcoaching.com/training_tips/SweetSpot_partdeux.html
http://www.cyclingpeakssoftware.com/power411/performancemanager.asp

Good luck,
-Dave