Confused About Training

You may get some responses to your post, but I doubt you will get what you are seeking based on the info you provided. Might I suggest that you post some additional info that would be helpful to some of us in making suggestions.

First, tell us more about you, including your age, gender, weight, general fitness and any health issues. Second, as to your cycling, how long have you been cycling, how many times a week do you ride, how many hours a week, and how much time each week at each level of intensity. As to the level of intensity, you don't need a HRM or PM or speedometer or computer data of any kind. If you look at Table 1 (page 17) of this document peakscoachinggroup.compowertrainingchapter.pdfOpen ↗, you will find plain English descriptions of intensity for each training level under the column titled "Description." Third, where do you live and what sort of terrain options do you have available for training rides (flat, rolling, large hills, mountains)? It appears that your main goal is to become sufficiently fit to race. Do you have any more specific goals for racing, by type (TTs, crits, RRs), distance, racing category (e.g., Cat5, Cat4, Masters)? Fourth, how much time are you willing and able to commit to become a better cyclist (e.g., hours/wk)? Most people have pragmatic limitations on their abiity to ride their bikes -- there's no problem with that, but it would be helpful to know. Fifth, are you aware of any group rides where you live; if so, what is the typical distance and pace of their rides? I'm sure others have other questions, but I would start with these.

Hmmm.... lots of questions in there. Let me start by saying that very few people *ever* reach 100% of their true genetic potential in any one activity. Available training time, financial obligations, personal relationships, motivation/burnout, proper coaching, training & guidance, etc. are all factors which affect the amount of your potential that you will be able to realize. In other words, that's a really lofty, long-term, life-dedicating goal - start with something smaller, like being able to hang with a local ride group on their training rides. 🙂

Second, you may not be getting the right kind of encouragement and guidance from your riding partner. You might consider getting some coaching, or riding with a local ride group to get some other tips on how to get into the local racing scene. You'd be amazed at how much more fun it is to ride with a group of people who know what they are doing and are willing to help you out.

Regarding the ride info you've provided, I would suggest a little better pacing on the hills so that you make it to the top without having to slow down, exhausted. Riding as hard as you can for a short period and then having to quit isn't going to help as much as keeping a high, sustainable effort for the entire duration of the hill. That's just my two cents based on the limited info you've provided. Post more info about your ride lengths, age, goals, and experience if you want better advice on training.

I'll restart so to not overcomplicate.

There is this 18 year old named Billy. Billy just started cycling and has the good body for cycling (skinny). He's got all the time in the world and after 4 months of riding he is capable of doing a 20 km TT at 38 km/h when he really only trained for a week for the race and only trained ever other day during the summer. Billy has already raced and capable of racing at a Senior 4 level where he lives. Billy can ride however long he likes and on whatever terrain he likes. Although in the winter it does get cold where he lives and he does have to go to school, but once the spring and summer comes he is free as a bird. There is nothing limiting him to reaching his potential . You think, jeez Billy, alothugh I don't know lots of scientific facts and data (lung size, heart size, etc.) about you, I do think that you might be able to do something with this cycling if you put your mind to it.

Billy just needs to know how he should train in the off-season and the actual season. Should he keep on riding at a good pace (Level 2-3) for the time he has during the winter (indoor trainer) and summer (loads of time.) Or should he do something more attribute specific during the winter and focus on fitness during the season.

jamester said:

Billy just needs to know how he should train in the off-season and the actual season. Should he keep on riding at a good pace (Level 2-3) for the time he has during the winter (indoor trainer) and summer (loads of time.) Or should he do something more attribute specific during the winter and focus on fitness during the season.

Seriously, how can you expect us to give you training advice when we don't have the foggiest idea what aspects of your riding are strong or weak? Where does the 20-year veteran think you should focus your attention? Why not follow that person's advice, at least he's seen you ride?

I'll stick by my previous advice: set some real goals, get some quality coaching, and ride with the local riders to learn the ropes. Good luck.

jamester said:

I'll restart so to not overcomplicate.

There is this 18 year old named Billy. Billy just started cycling and has the good body for cycling (skinny). He's got all the time in the world and after 4 months of riding he is capable of doing a 20 km TT at 38 km/h when he really only trained for a week for the race and only trained ever other day during the summer. Billy has already raced and capable of racing at a Senior 4 level where he lives. Billy can ride however long he likes and on whatever terrain he likes. Although in the winter it does get cold where he lives and he does have to go to school, but once the spring and summer comes he is free as a bird. There is nothing limiting him to reaching his potential . You think, jeez Billy, alothugh I don't know lots of scientific facts and data (lung size, heart size, etc.) about you, I do think that you might be able to do something with this cycling if you put your mind to it.

Billy just needs to know how he should train in the off-season and the actual season. Should he keep on riding at a good pace (Level 2-3) for the time he has during the winter (indoor trainer) and summer (loads of time.) Or should he do something more attribute specific during the winter and focus on fitness during the season.

I'm getting back into racing again after a 4 year break. When I was racing my training schedule was very similar as yours... I thought that the harder I worked and the longer I could withstand the pain, the stronger and better I would become. WRONG!!! I ended up overtraining and the following season I fell victim to many injuries as a result.

What I have since learned is one of the best thing to do in the off season is usually build up your endurance (long moderately slow pace rides whithin your aerobic threshold). This will enable your body to produce more slow twitch muscle fibers which will be very beneficial when racing. As the racing season gets closer ~3 months away or so, start integrating some interval and tempo training into your rides. Another thing you can do (even thought there are many opinions about this, but I have noticed that it has worked for me) is start weight lifting focusing more on your lower body and core... but remember, try not to get into power lifting until you get closer to the racing season if at all. Weight lifting for me has improved my top end speed when sprinting.

That's just a little advice I can share, but I am NOT a coach NOR a trainer. I've raced in the past and am making a come back next year and this has worked for me.

Good Luck

I'm not really sure of my strengths. I weigh 130 pounds, naturally I'd be a climber, maybe not much else except time trials. 4 months isn't really much time to develop "strengths".

jamester said:

I'm not really sure of my strengths.

That's where the group rides come in. Where you hurt them, you're probably strong. Where they hurt you, you're probably weak. What about the Senior Level 4 races you've done? Did they not give you an indication about how you stacked up against the other riders and where you were relatively weak/strong?

jamester said:

I weigh 130 pounds, naturally I'd be a climber, maybe not much else except time trials. 4 months isn't really much time to develop "strengths".

Being skinny doesn't automatically make you a climber. Presumably, your training goals should be to either further develop your strengths, or to reduce your weaknesses and vulnerabilities. Group rides and races are the best way to learn where you are weak/strong relative to your peers. If you don't know your strengths/weaknesses, then just ride the bike, eat right, and let mother nature take her course since you've got lots of time.

An important part of off-season training is to evaluate how your past season went, and to develop some goals for the next year. The training plan then becomes a map to reaching those goals.

jamester said:

I'll restart so to not overcomplicate.

There is this 18 year old named Billy. Billy just started cycling and has the good body for cycling (skinny). He's got all the time in the world and after 4 months of riding he is capable of doing a 20 km TT at 38 km/h when he really only trained for a week for the race and only trained ever other day during the summer. Billy has already raced and capable of racing at a Senior 4 level where he lives. Billy can ride however long he likes and on whatever terrain he likes. Although in the winter it does get cold where he lives and he does have to go to school, but once the spring and summer comes he is free as a bird. There is nothing limiting him to reaching his potential . You think, jeez Billy, alothugh I don't know lots of scientific facts and data (lung size, heart size, etc.) about you, I do think that you might be able to do something with this cycling if you put your mind to it.

Billy just needs to know how he should train in the off-season and the actual season. Should he keep on riding at a good pace (Level 2-3) for the time he has during the winter (indoor trainer) and summer (loads of time.) Or should he do something more attribute specific during the winter and focus on fitness during the season.

Yeah, be sure to use small words and some condescension. You'll get a lot of help that way.

Doctor Morbius said:

Yeah, be sure to use small words and some condescension. You'll get a lot of help that way.

Nothing condescending about it at all. I was merely supplying a scenario that answered questions that frenchyge and rapdaddyyo asked.

jamester said:

Nothing condescending about it at all. I was merely supplying a scenario that answered questions that frenchyge and rapdaddyyo asked.

Ummm... not really. The whole 3rd person story about your 'friend' the cyclist was certainly odd, to say the least. To Dr. M's point, if you'd like people to take their personal time to help you out, then it's best to be frank and show an effort on your end as well. The quality of the feedback you receive is proportional to the quality of your questions/posts - ask a vague question and it's unlikely you'll get anything useful in return.