Help with training schedule...

EvilGoodGuy said:

... It appears that I have not made much progress. Overall in the last 6 months I've gained roughly 2km/hr. average speed. This seems rather dismal, or is it? I'm new to cycling so I am not sure what to expect...

I've been told by some of the senior members here that 1 - 2 MPH per year is considered a respectable gain.

If your goal is to improve your cycling, then I'd probably cut way back on the running and focus on your workouts on the bike. That'll ensure you're getting adequate recovery too.

The 40km Time Trial is one of the most popular distances. I've seen some threads on this forum as well as some training suggestions via a quick google.

EvilGoodGuy said:

I am currently training toward a 40km time trial. I built a respectable base during the winter (on trainer) and spring. I built a base of roughly 400km per week. I reduced volume and I've switched gears to more quality training. I'm now in full swing toward my goal race, however....

It appears that I have not made much progress. Overall in the last 6 months I've gained roughly 2km/hr. average speed. This seems rather dismal, or is it? I'm new to cycling so I am not sure what to expect.

I am also an avid runner and run roughly 5 days per week. With running I've made leaps and bounds going from a 26min 5km to an 18min 5km. In addition to running, I cycle 7 days per week. When designing my schedule I simply applied the same training structure as running to cycling and came up with this...

(I've been following this for roughly 4 months (with a few alterations))...

Workout 1) is morning, workout 2) is evening

Sunday: 1) 7km Hilly run 2) 40km cycling Rolling hills

Monday: off

Tuesday: 1) 26km Long Run 2) 32km Cycling (accelerations nothing structured)

Wednesday: 1) 60km Cycling (10km warm up, 40km hard, 10km cooldown)

Thursday: 1) Brick (Cycling intervals and run intervals at track) 2) 32km Cycling Hills

Friday: 1) Brick (40km Cycling - 5km Run 'Hard'😉

Saturday: 1) 90km Endurance Cycling 2) Easy run without requirements

What am I doing wrong? Why haven't I noticed larger gains in speed? What can I change to see improvement?

I know one major issue, I monitor everything by Pecieved Effort, which is difficult since I tend to train alot harder than I probably should.

To train for a 40k I'd think you would need more structured intervals, especially the ever-popular 2x20. That will be closer to the intensity that you would see in a race. Just doing 40k hard in training is not going to be near as hard as 40k in a race.

Doctor Morbius - Thanks for the info. I've also been told that it becomes more difficult to gain speed as you get quicker (i.e., more power needed to overcome the increased wind resistance) My goal is 40km in one hour.

Whoawhoa - What is 2x20? 20km done twice or 20mins done twice? Sorry it's probably obvious but I am fairly new to this. How should I monitor my intensity? I have a HRM but I don't like it, seems too unpredictable. It's a 'cheap' HRM too. My goal pace for 40km is 40km/hr. What should the pace for the intervals be?

Oh one more question, I suppose it would be best to pick up a book to learn more about structured cycling training. I've got "Lore of Running" and it has helped alot to design my running workouts. Is there something similiar for cycling?

EvilGoodGuy said:

Doctor Morbius - Thanks for the info. I've also been told that it becomes more difficult to gain speed as you get quicker (i.e., more power needed to overcome the increased wind resistance) My goal is 40km in one hour.

Whoawhoa - What is 2x20? 20km done twice or 20mins done twice? Sorry it's probably obvious but I am fairly new to this. How should I monitor my intensity? I have a HRM but I don't like it, seems too unpredictable. It's a 'cheap' HRM too. My goal pace for 40km is 40km/hr. What should the pace for the intervals be?

Sorry. 2x20 minute intervals, usually with 5 minutes in between. The pace on the intervals should be at goal race speed. As for monitoring intensity, you'll probably have a feel for it after a few sessions. You want to hold power/speed even through both intervals.