Power meters · Public discussion

My training plan!

SteilRider · 2007-01-25T15:02:26+00:00

Hi everyone, I've been lurking this forum for the last month and I think it's time to ask for advice. 🙂 For the record, I'm an average rider (cat 4/5). I'm 37, 5'10" and 160. My 160 usually drops to 155-6 during the sunny season. I started racing last summer and really liked it. I participated in 2 one-day events and a stage race and found out that I'm a pretty decent climber. For Xmast, I got myself a used Powertap SL and I would like some advice with my training plan. After reading many posts and the biketechreview website, I came to the conclusion that the 20 minute max power is a very important aspect of power training, especially for a climber wannabe. So I decided to test myself on a 20 minute TT effort on my trainer. The initial result was 265 watts. Following FTP workouts posted on this forum (3x20 at 90% of 270 and other variations), my 20 minute TT power is now at 270. It's a small step but at least, it's a step ahead! My goal is to push my max 20 min TT power for the racing season which begins in late June. I've started to create a training plan that will take me all the way to the end of the summer. My plan is mostly based on advice that was given by TiMan, RapDaddyYo and of course ACoggan. So my base principles are 'quality/intensity before quantity' and 'block training for max gains with limited time'. Here's my plan. From now 'til April (10 weeks): Continue working on my 20 min TT by doing 3x20's, 4x15's and 2x30's My block would be 4x15' at 100% of my max 20TT 3x20' at 90% of my max 20TT 2x30' at 85% of my max 20TT From April 'til late June (17 weeks) Focus on pushing the upper limit and do my best to keep 20minTT power. My block would be 4 x 5'at the max power sustainable 3x20' at 90% of max 20TT Long ride (3 hours) at race pace level From July 'til Sept (10 weeks) Focus on maintaining assets. Only one 3-day block per week. Keep fresh for racing. My block would be 2x30 at 85-90% of max 20TT + 2x5'at the max power sustainable 3x20' at 90% of my max 20TT 1.5-2 hour ride at race pace level Of course, I will have to add some 20minTT efforts here and the to see progression and ajust power for workouts. I'll also need some periods of rest. TiMan often gives advice of doing 3 weeks 'on', 1 week 'off'. That would certainly work for me. So, what do you think?

Started by SteilRider · 25 January 2007 · Last activity 25 January 2007 · 5 posts · 1,116 views

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Original section: Power meters
Published: 25 January 2007
Last activity: 25 January 2007
Original author: SteilRider
Posts: 5
Discussion status: Public discussion
Total views: 1,116
Views / 30 days: 0
Topics: Training plans FTP Power meters Stage racing

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Original post
SteilRider
Archived post

25 January 2007, 15:02 UTC #1

Hi everyone,
I've been lurking this forum for the last month and I think it's time to ask for advice. 🙂
For the record, I'm an average rider (cat 4/5). I'm 37, 5'10" and 160. My 160 usually drops to 155-6 during the sunny season. I started racing last summer and really liked it. I participated in 2 one-day events and a stage race and found out that I'm a pretty decent climber.
For Xmast, I got myself a used Powertap SL and I would like some advice with my training plan.
After reading many posts and the biketechreview website, I came to the conclusion that the 20 minute max power is a very important aspect of power training, especially for a climber wannabe. So I decided to test myself on a 20 minute TT effort on my trainer.
The initial result was 265 watts. Following FTP workouts posted on this forum (3x20 at 90% of 270 and other variations), my 20 minute TT power is now at 270. It's a small step but at least, it's a step ahead!
My goal is to push my max 20 min TT power for the racing season which begins in late June. I've started to create a training plan that will take me all the way to the end of the summer.
My plan is mostly based on advice that was given by TiMan, RapDaddyYo and of course ACoggan. So my base principles are 'quality/intensity before quantity' and 'block training for max gains with limited time'.
Here's my plan.
From now 'til April (10 weeks):
Continue working on my 20 min TT by doing 3x20's, 4x15's and 2x30's
My block would be
4x15' at 100% of my max 20TT
3x20' at 90% of my max 20TT
2x30' at 85% of my max 20TT
From April 'til late June (17 weeks)
Focus on pushing the upper limit and do my best to keep 20minTT power.
My block would be
4 x 5'at the max power sustainable
3x20' at 90% of max 20TT
Long ride (3 hours) at race pace level
From July 'til Sept (10 weeks)
Focus on maintaining assets. Only one 3-day block per week. Keep fresh for racing.
My block would be
2x30 at 85-90% of max 20TT + 2x5'at the max power sustainable
3x20' at 90% of my max 20TT
1.5-2 hour ride at race pace level
Of course, I will have to add some 20minTT efforts here and the to see progression and ajust power for workouts.
I'll also need some periods of rest. TiMan often gives advice of doing 3 weeks 'on', 1 week 'off'. That would certainly work for me.
So, what do you think?

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Steve_B
Archived post

25 January 2007, 15:43 UTC #2

Sounds very informed and organized, especially for someone new to the sport. As I alluded to in another post, you will be more organized and get more from your training than most of the people you will be racing with.
My only comment was to not get too hung-up on structure. I see a lot of entry-level racers get burned out when their team "leader figure" puts them on a rigid training schedule. Don't be afraid to experiment and keep things fun. The entry level is, IMHO, primarily where you experiment, make mistakes, learn about yourself and have fun in the process.
Where do you live that means your season starts in June? The southern hemisphere? A Nordic country?

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SteilRider
Archived post

25 January 2007, 16:37 UTC #3

Steve_B said:
Sounds very informed and organized, especially for someone new to the sport. As I alluded to in another post, you will be more organized and get more from your training than most of the people you will be racing with.

Thanks!
Steve_B said:
My only comment was to not get too hung-up on structure. I see a lot of entry-level racers get burned out when their team "leader figure" puts them on a rigid training schedule. Don't be afraid to experiment and keep things fun. The entry level is, IMHO, primarily where you experiment, make mistakes, learn about yourself and have fun in the process.

I've always kept a training diary and it's in my nature to structure, to have a plan. As you said, my main objective is to have fun and I'll give it my best shot.
Steve_B said:
Where do you live that means your season starts in June? The southern hemisphere? A Nordic country?

I'm in upstate NY, 'nordic' would describe actual temp outside.

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rr9876
Archived post

25 January 2007, 17:44 UTC #4

SteilRider said:

My block would be
4x15' at 100% of my max 20TT
Unless you're taking very long recovery periods in between efforts (which you don't want to do with this type of workout), 4x15' at 100% of your 20' max will be impossible to complete. Shoot for something like 90-95%.

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SteilRider
Archived post

25 January 2007, 18:40 UTC #5

rr9876 said:
Unless you're taking very long recovery periods in between efforts (which you don't want to do with this type of workout), 4x15' at 100% of your 20' max will be impossible to complete. Shoot for something like 90-95%.

From what I understand, 90-95% of my 20' max would be a good estimate of my 60' max sustainable power, right?
So if I split this 60' power in 4 bouts with considerable rest in between efforts, I guess I should be able to produce more power during my 15s.
Anyhow, I'll see when I'll get there. For now, my efforts will be aimed at pushing my 20' max to 280 (I wish!).

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