Balancing training program with work

Quoted post said:

Originally posted by Mark Andrews
Cops suck...

Ok, sorry to bother you all. How do I remove my post?

Quoted post said:

Cops suck...

😕
No comment. Don't know if it's a poor joke or the author has some problem with himself.
We don't want to insult anyone here at Cyclingforums, do we??
And proffesion has nothing about it.

Nevermind

Don't know what to say, Bob. I'd be good to check intensity of effort during your work. Heart rate'd be very helpful, if you are serious about training you should own one. Average HR while riding bike and ridetime should give idea how's your work from training point of view. If it's not intense effort, you may train the same day (if you are not tired of doing it). I don't know, never've been a bike-cop.😎

Cheers
yash

Quoted post said:

Originally posted by BIK517
I am riding 2-4 hours at work a day. How does lugging this heavy back and gear around effect my training? Is it just detrimental to training or can I find a balance? I am currently ridding twice a week at the track and once a week on my road bike. Sorry to ramble, any help would be appreciated.

Thanks,
Bob

There's a saying the more you do, the more you can do. Probably, your cycling at work is tiring you out so that you can't train as well as you'd like. The two options are to quit work or train more (higher volume) until you can handle working and training on the bike.

I'd say that long tempo rides (i.e. the pace you can hold for about 2 to 3 hours with difficulty) a couple times a week in addition to work for a month or two might get you to a point where you could start adding quality workouts (e.g. threshold, VO2max).

Also make sure that you can get at least one day totally off the bike and get some decent rest too.

BTW, which track to you race at?

I have a heart rate monitor. It wont read through my vest. I race at Major Taylor Velodrome. I picked up tempo workouts last month. Should I emphasize that for a longer time before doing intervals?

Thanks,

Bob

Quoted post said:

Originally posted by BIK517
I have a heart rate monitor. It wont read through my vest. I race at Major Taylor Velodrome. I picked up tempo workouts last month. Should I emphasize that for a longer time before doing intervals?

Thanks,

Bob

I actually don't like HR monitors - I'm a power man myself, but you should be fine with just perceived exertion.

Describe your idea of Tempo first though.

To me, Tempo riding is about 10 to 20% faster than just plain comfortable. Basically so that if you hold that pace, you're wiped somewhere between 2 and 3 hours. first 15 minutes are easy and it gets harder and harder till it's just plain old difficult to maintain during that last half hour or so. Also something you don't LIKE to do two days is a row.

If you've been doing that for a month now and don't feel better, perhaps some threshold intervals might help. I'd sub one of the tempo sessions with a threshold session. Threshold would be 2 intervals of 15 to 25min each (for a total of 40 - 60min) of what you'd consider time trial pace. Make sure you start off easy enough that you can maintain the same effort at the end as the beginning.

Threshold is a notch above tempo - by the time you hit your 40th minute, you should really be looking forward to the session being over.

At this point I wouldn't focus too much on VO2max style intervals as you've really got to build up your capacity to work and train on the bike. Ideally, you would have been doing threshold work all winter and could be switching to the shorter, more intense intervals right about now.

Hope this helps and of course, follow free advice at your own risk!
:eek:

All the information helps. My idea of tempo is the same as you describe. I have only been doing an hour. It seems I need to increase it. I can actually fit this in at work, there are some long bike paths around the city on my patrol route. I appreciate all the free advice. I think if I piece everyones ideas together, I can come up with a workable training plan.

Thanks,

Bob

Man, how do you handle all that saddle time? That either hurts or you are toughened up.

I'd think you are getting lots of low intensity action on the bike. All you'd need is the higher intensity stuff. Maybe a mix of tempo, climbing repeats, and a sprinkling of short maximal efforts? Pick one to do 3x per week for that week, and then switch it for the next week?

I'd think some total rest days would be important, too.

Quoted post said:

Originally posted by BIK517
All the information helps. My idea of tempo is the same as you describe. I have only been doing an hour. It seems I need to increase it. I can actually fit this in at work, there are some long bike paths around the city on my patrol route. I appreciate all the free advice. I think if I piece everyones ideas together, I can come up with a workable training plan.

Thanks,

Bob

One hour of tempo at a spell does seem a little short. If you've only got an hour to train, I'd suggest a 2x20min interval at threshold.

Not to tell you how to do your job or anything, but if my job was risky enough that I had to wear a vest, I don't think I'd want to be doing tempo 'intervals' on the job - This could lead you to a situation where you're quite a bit more fatigued than you ought to be for said situation.

Bob,

Sounds like you days/hours at work directly correlate to giving yourself a Good training base. If you SPIN at work....... and do your best not to GO ALL OUT........, you should give yourself a solid base to draw from later. Not to worry about the added weight on your bike......., just deal with it.

On your OFF days from work, that you can devote to riding...... I'd go all out(of course, give yourself a good warm up, cool down, proper nutrition + hydration) . Do some long... and possibly Hard rides.

In between working, and riding hard on your days off........ GET GOOD REST !!!!!!!!!!!!!!!!!! Any time for a shower ?🙂

Quoted post said:

Originally posted by Adam-from-SLO
Bob,

Sounds like your days/hours at work directly correlate to giving yourself a Good training base. If you SPIN at work....... and do your best not to GO ALL OUT........, you should give yourself a solid base to draw from later.

I think that's right. Focus on keeping the cadence up while you're at work. I would say that the hours you're doing in the saddle are probably more beneficial to longer road races or time trials than they would be to Criteriums or Track races.
If it is Crits that you're training for, intervals are what's going to get it for you (try chasing the odd Bank Robber). Short bursts that get your heart rate up are going to improve your speed.
I think it's pretty impressive that, after a day of riding at work, you still want to go out training.

Regards,
Eoin C

Quoted post said:

Originally posted by Mark Andrews
Cops suck...

Well done, Mark. You managed to put 2 single syllable words together.......and one of them was a plural!!! All of that hard work is certainly paying off. I wouldn't be surpised if we get it up to a 3 word sentence by the time school's out.

Regards,
Eoin C

Quoted post said:

Originally posted by Mark Andrews
Cops suck...

Hey Mark you only need one full stop at the end of a sentence. But then this isn't a sentence is it? It only has a subject and a verb. There is no object. Here's a good sentence with all the elements, including some adjectives to describe you. Study it and learn.

Mark is a despicable and cowardly person.

Quoted post said:

Originally posted by BIK517
I need some help balancing a training program with my job. I am a bike cop here in the states. I ride everyday on a 40lb mountain bike with 20lb of gear on me. I am currently pack fodder in our Cat 4 doing crits and the track. Track is 15min from house. Last year, I felt as if I overtrained and was spent halfway through the season. I am riding 2-4 hours at work a day. How does lugging this heavy back and gear around effect my training? Is it just detrimental to training or can I find a balance? I am currently ridding twice a week at the track and once a week on my road bike. Sorry to ramble, any help would be appreciated.

Thanks,
Bob

This could be a plus. I'd focus on keeping the intensity down to moderate at work, if possible. And putting really hard sharp short very intense training sessions in on the track and in the road work.

Hello BIK577. I don't have any training advice. Just wanted to say hello. I live in Indianapolis also. We're not really considered a "cycling town". Just mention basket ball (yawn) though and people go nuts.

You'll find most of the people on this forum very helpful. When I first stumbled onto this sight I tried to read and study as many threads and posts as I could. The members have provided alot of guidance for for many users covering a range of issues.

How do you like the Major Taylor Velodrome? I've never been there. I do most of my rides either around Speedway or Eagle Creek Park.

Good luck with your training!

I enjoy riding at the velodrome. I would suggest taking the track intro class and then trying the tuesday night race series. It is competitive but not intimidating.

Thanks,
Bob

Please DO NOT FEED THE TROLLS!

BIK517, as a member of this community I apologize for the behaviour that a member has shown to you.

I hope you find a solution to your problem.

I have a similar problem. I don't drive a vehicle and cycle to work as a form of transport. I have been known to carry a fan-heater around my back, a small T.V. at the front and a pile of food to last me for a 15 hour shift. Three times I injured my neck. I sometimes work 75 hours a week and it's killing me to be honest.
Now it's Summer I don't need the fire and took to leaving the T.V. at the workplace. Therefore, I took to buying very light food such as yoghurt and wheat biscuits and then taking off on my roadbike. By 6.00 a.m. all my food will have been consumed so I'm all ready for a maximum sprint home to bed with 2 large hills to climb. I arrive at home quite soaked in sweat and then hop into bed.
I'm well aware what a pain it can be to cycle bogged down with weight so I sympathise. P.S. I'm now thinking of buying one of those tiny hand-held T.V. sets that weigh next to nothing and can be placed in a pocket.

Quoted post said:

Originally posted by BIK517
I need some help balancing a training program with my job. I am a bike cop here in the states. I ride everyday on a 40lb mountain bike with 20lb of gear on me. I am currently pack fodder in our Cat 4 doing crits and the track. Track is 15min from house. Last year, I felt as if I overtrained and was spent halfway through the season. I am riding 2-4 hours at work a day. How does lugging this heavy back and gear around effect my training? Is it just detrimental to training or can I find a balance? I am currently ridding twice a week at the track and once a week on my road bike. Sorry to ramble, any help would be appreciated.

Thanks,
Bob

Quoted post said:

Originally posted by Carrera
I have a similar problem. I don't drive a vehicle and cycle to work as a form of transport. I have been known to carry a fan-heater around my back, a small T.V. at the front and a pile of food to last me for a 15 hour shift. Three times I injured my neck. I sometimes work 75 hours a week and it's killing me to be honest.
Now it's Summer I don't need the fire and took to leaving the T.V. at the workplace. Therefore, I took to buying very light food such as yoghurt and wheat biscuits and then taking off on my roadbike. By 6.00 a.m. all my food will have been consumed so I'm all ready for a maximum sprint home to bed with 2 large hills to climb. I arrive at home quite soaked in sweat and then hop into bed.
I'm well aware what a pain it can be to cycle bogged down with weight so I sympathise. P.S. I'm now thinking of buying one of those tiny hand-held T.V. sets that weigh next to nothing and can be placed in a pocket.

A TV, your kidding, right ?

I've got a TV, I think, never been home long enough to turn it on and see !

Seeing as you hail from Australia, dare I confess I used to enjoy Home and Away and even Prisoner Cell Block H. I prefer the Ausi soaps to the home grown stuff we have but I only watch the box after a hard training session.

Quoted post said:

Originally posted by edd
A TV, your kidding, right ?

I've got a TV, I think, never been home long enough to turn it on and see !