Going hard or going home

Quoted post said:

Originally posted by abv8
This title should attract a lot of views 🙂

Currently i am training 3-4 times a week on the road, between 1 and 3 hour sessions, and twice in the gym (high rep weights + spinning interval training).

Here's a couple of questions...
1. You appear to do a lot (particularly with the weights), do you have a chance to recover?
2. With one week between weights sessions do you feel you rest for too long between two sessions (i.e. few rest days would allow better improvment).

Quoted post said:

Originally posted by abv8
I am finding that on group rides, i can find it hard to keep up when speeds average 50 km/hr, due to so much lactic build up and non stop pumping that my body says "no". So I have started doing some spinning classes, trying to work at close to max heart rate for 45 min +, (through intervals though).

When in the bunch spin quickly and keep close to the riders in front to take advantage of the slip stream.

Spin classes are great, try and get your position to your bike as close as poss. And give them some stick.

Quoted post said:

Originally posted by abv8
How long do I need to train at ~90% max heart rate to increase lactate threshold. I have read other posts on this matter but a clear concise explanation would be nice. I am assuming that working at this intensity is VO2 max? How important are training sessions at this level of intensity?

To raise your LT work at LT for between 1 to 4 hours, LT is actualy quite slow but talked about a lot because it is so closely associated with performance in evernts over 10 minutes to many hours. Its likely to be far less than ~90% HR unless you are very well trained in this respect.

Another session is to ride at the HR you can maintain for a 10 mile TT (i.e. TT pace/HR/power), do 2 blocks of 15 to 20 minutes with an equal block of recovery in the middle.

As cardiac output (the amount of blood your heart pumps in a minute) is a component in VO2max, your VO2 max is likely to occur at arround your maximum Heart Rate! You can maintain this for 6 to 8 minutes when trained and motivated, but its better to do 4 blocks of 4 or 5 minutes with long rests (greater than 4 or 5 minutes) as this will allow you to accumulate most time at this intensity!

Spinning is a great session as it alows you to train from all intensities from LT to above VO2max in a single session. But only if you try hard. This type of training is essential for most endurance riders and will bring on the fastest rate of improvement for least time on the bike!!!!!!!

2-Lap, Thank-you for your articulate reply, i am now in the process of possibly changing my routine for the better. Just to answer a few questions:

Quoted post said:

1. You appear to do a lot (particularly with the weights), do you have a chance to recover?

My physio recommended that i integrate weight training as i had a weak vmo muscle on my right quad causing slight lateral tracking symtons. But you are right, recovery from a weight session usually means a slack ride the next day!

Quoted post said:

2. With one week between weights sessions do you feel you rest for too long between two sessions (i.e. few rest days would allow better improvment).

I agree, but how else do I incorporate resistance training into my cycling training. I feel that resistance training has many benefits, i feel that using resistance training for my legs can also help increase my lactate threshold, as well as keep stability of the quadriceps and hamstring which is vital. Any opinions on a suitable all round program?

Just one more question for you 2-Lap, i have noticed that you offer good advice to training on these threads...just wandering what you do?

Cheers.

Quoted post said:

Originally posted by abv8
My physio recommended that i integrate weight training as i had a weak vmo muscle on my right quad causing slight lateral tracking symtons. But you are right, recovery from a weight session usually means a slack ride the next day!

🙁 Just keep an eye out for overtraining, although I'm a big fan of recovery rides (visiting the cafe and taking in the views!)

Quoted post said:

Originally posted by abv8
I agree, but how else do I incorporate resistance training into my cycling training. I feel that resistance training has many benefits, i feel that using resistance training for my legs can also help increase my lactate threshold, as well as keep stability of the quadriceps and hamstring which is vital. Any opinions on a suitable all round program?

Weight training is a contriversial issue for cycling, but there are lots of threads about this on the forum. Given that your physio has advised you to do this its no doubt a good thing.

I'm not sure that the resistance training would alow you to raise your lactate threshold as your body opperates quite differently during both of these types of exercise (for example whole body v's single muscle lactate accumulation).

As for including the weights in your training, I would advise doing two sessions in a week so reducing your time between sessions to only two or three days. This would provide a greater stimulous for adaptation and provide faster gains. But you would have too look at how this fits with cycling and decide priorities.

You could look on the web for 'split weight training'; a weight training regime where arms, legs, back are worked seperatly on different days (usualy 2 days) in the week. You would be working 'legs' and cycling. Hope this makes sense.

Quoted post said:

Originally posted by abv8
Just one more question for you 2-Lap, i have noticed that you offer good advice to training on these threads...just wandering what you do? Cheers.

I'm an exercise physiologist and coach. Just remember to take ALL the advice on the web with a pinch of salt - you know yourself better than anyone else.