Training program

[matt76]

I just took help from a real coach to set up a 16 week trainingprogram custimized for me. It is some big differences compared to my own programs. First of all, the periodization is huge 3 hard weeks and then one week with more or less easyriding. Secondly, in the hard weeks it contains at least one session with 4 min intervalls @ + 120 % of FTP (really hard for me). Then I do 2 x 20 @ FTP or just below and one 3 h session. It Will be interesting to see if this will raise My FTP. I thought the 4 min vo2 max intervalls would be closer to the season. What is your thought on this program? // Matt

 

[smaryka]

How many total hours/week is the plan?

 

[matt76]

It's about 6-8 hours a week. Most sessions are not based on time it's more what it should contain. 3 hard sessions in the week and one long session in the weekend. I also do two sessions with strengh training focusing on core and one swim session. I will evaluate the program but so far it feels good and I'm training a bit less then what I'n used to but also harder. I guess this is reversed periodization?

 

[smaryka]

I ride outside through the winter (living in southern England) and I never stop doing Vo2max efforts just because it's the "off-season". I don't necessarily do them as intervals on the turbo, though I might this year, but I don't shy away from Vo2max stuff -- we have 3-8 min hills around here and I tend to climb them hard, in Vo2max power zones all year round.

I guess just see for yourself what works. I can say that a diet of mostly 2x20s with no intensity above that for weeks on end would drive me nuts and see me stagnating but you might be different. There's also the theory that raising your Vo2max raises your "aerobic ceiling" such that you can then raise your FTP again, but usually that's done as a block of Vo2max work after your FTP starts to plateau or your watts at FTP get too close to your watts at Vo2max.

 

[William s]

Quote: I guess this is reversed periodization?
Matt As a high performance swim coach and avid cyclist I would not call this reverse periodization at all. To me this appears so far a sound base building program with emphasis on the key areas to improve FTP.

A reverse program is one which places emphasis on shorter anaerobic work early in the program. with little to no aerobic component. it is my understanding that the theory is to develop improvements in anaerobic pathways early when they are easily stressed. Then develop threshold and endurance closer to the competition date. This also allows the anaerobic systems to recover through the aerobic work and have them at their prime.

This has been used in swimming to some success by a few coaches, but is still not the norm. As for cycling I do not see any benefit in its use for (most) roadies or crit specialist due to the very high aerobic component required. The may be some use in some areas of track racing however I am not familiar with its use in this area.

FWIW I see what you have described as very sound advice with perhaps the addition of a few longer SUB FTP efforts in your long ride. Only if you are managing the workload.
You have invested in some coaching as a coach I can only recommend that you stick with it trust it and see what happens in 16 weeks.

Good Luck

 

[matt76]

Thanks Wiliam! I'm three weeks into the program and I think that it is working quite good. I train a bit less than usually, but My feeling is that I can keep a higher quality and recover better. Since it is my first custimized program I will give it a try for 16 weeks. I have a new training session this week where I Will do 45 sec @ 120 % FTP / 15 sec recover for 20 minutes. A lot of fun to try something new!

 

[An old Guy]

Quote: Originally Posted by matt76 .

(really hard for me)

While hard is nice, the only measure of the quality of the program is how much better it gets you closer to your goals compared to your previous program.

8 hours seems a bit short. But then I like to ride my bike.