skaboy607 said:Hi
I have been cycling for a about a year and a half now however this is my going to be my first competitive season. I spent the first half of the year doing base work, (generally 1-2 hours at 145 bpm 3/4 times a week) and have recently started doing some more intensive sessions (threshold and sprinting) however I have not done any block training which seems to be the recommended, just 2 hard sessions per week. I worry that I have trained to hard too early and was wondering if that is the case, how would one know and can it be brought back? Is it too late to start applying the block theory to my training now.
I follow the generally accepted rule of rest day on a Monday but like to go to the gym too, can I do this on that day and can I go to the gym on days where I am cycling as well? Will this have any negative effects?
Out of interest, say my season ends at the end of October. I have read that it is good to start base training in Jan, what should be done in the months in between?
Thanks for your help.
First of all, I don't think that you have been doing too much. I have had a pretty structured off season and this is what is has looked like:
Nov-Dec: Core strengthening, base, 10-12X 1-2min intervals 1x per week
Jan-Feb: On the bike strength training (low cadence hill climbs, done on trainer) 2X/week in addition to the above
March: Transition to LT intervals (2x20min) and a phase out of low cadence hill climbs.
April: Transition to Vo2 max work
I do 2-3 hard sessions/week, usually tues/thurs/sat. Sun is a long steady ride. Mondays/wed are active recovery and core work, fridays are off the bike. Note that days off change when there are weekend races on the calendar. Sat race means thursday off and friday is a short ride with a few short race-pace efforts.
In terms of going to the gym, it depends on what you are going to do there. I do some light upper body work on mon/weds. If you want to do this I recommend doing lots of reps at lower weights. I would avoid doing too much leg work at the gym during the racing season.
October-Jan. Just back down on your training volume. If the weather permits, go out for a nice easyish ride. If the weather isn't on your side, don't fret it. Go for a swim, or a jog instead, take a yoga or pilates class. My team does some cyclocross training that time of year. I don't race cyclocross but I do attend some of their practices and trail rides to build handling skills and because riding on the trails is a nice change of pace from the daily grind on the road, and because I want to be outside as much as possible before the chicago deep freeze sets in forcing me to spend hour upon hour day after day on the trainer in the basement of the bike shop!
