I need to stay on track and post my training. I am trying to increase my weekly mileage without getting out of control. My body is 40 and recovery time is just as important as training time, not to mention the ever trying balancing act of family and sport. I am really not too sure how much I should train to achieve results at this level. I seriously doubt that I will be able to train 6 hours a day 6 days a week - it took that to get national results in rowing. This last week, six workouts with 166 miles, three times on the road and three times on the trainer - no weights or swimming this week.
The week started off Sunday with hill repeats, Wednesday included some decent hills with a stiff head-wind and finished the week Saturday with hill repeats. The trainer stuff was just plain old boring steady state, no intervals. On my rides, mail boxes, yellow lights and orange cones mark on the fly interval work - I just make it up as I go. No official training program yet. I have yet to refine my conditioning to such levels of sophistication. Joe gave me an earful about waiting so long to do basic lactate and AT testing. I will do my testing and set goals based on the results. Maybe I'm just lazy in that department.
1 comment:
Joe's right. Knowing your zones is about the most important thing you need to get started. Get some time on his calendar to get that figured out.
If you can do 9-10 hours a week you should be fine. That said, I think you should target some more structured intervals on the trainer. I don't know how you can even manage to just "ride" on those infernal things!
To get ready for race efforts, there's nothing like 20:20's (or 30:30s, or whatever).
Warmup for 10-15, then start the timer riding super-threshold for 20 seconds and then "recover" at just sub-threshold for 20. Maybe do 20-40 to start just so you can finish the effort. Some people call them criss-cross intervals, but the idea is the same. If you can keep it up for 8-12 minutes a set you are doing well. I can usually only handle an hour of this workout which means 10 warmup, 2 sets of 15 minutes, with 10 rest between and 10 cooldown. You don't need to do a full hour to make it a good workout.
It is tiring though, so aim for earlier in the week if you plan to race.
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