In article <[email hidden]>, Top Sirloin
Quoted message said:warren said:In article <[email hidden]>, Top Sirloin
Quoted message said:On Wed, 02 Apr 2003 23:19:00 GMT, warren <[email hidden]> wrote:
>Now if you want to do lactic tolerance intervals there will be lots of pain, but these aren't
>really needed to get through a 4,5 criterium or most 4,5 rr's.Are you kidding?
No. Other, less painful/intense forms of training should be enough to get you through those
events.What if I want to crush and humilate?
Wanting to do that to 4,5's is another thread.
;-)
Quoted message said:Here's what I'm doing now:
Saturday: 1-2 hours of "just riding" Sunday: 2-3 hours of "just riding" + weights
Tuesday and Thursday: Bickmore's interval workout he had on bicyclecam.com + weights.
I don't know what intervals those are. If those intervals are anaerobic you should probably focus
more on aerobic intervals so you'll be able to better recover from brief intensity during the race
and arrive at the finish feeling fresher. One day a week of anaerobic intervals should be plenty for
a 4,5 racer. Work mostly on your aerobic engine for the first few years of racing. Anaerobic
intervals will make you better at anaerobic efforts but aerobic intervals will help you recover
better from those anaerobic efforts. Are you being left behind during anaerobic efforts or are you
not recovering enough between them?
I wouldn't do weights on the same day as a long, or hard ride (Sunday) because your recovery will be
inhibited. No need to do weights more than once a week and most coaches would tell you to do all of
your strength training on the bike unless you are stuck indoors, lack sufficient muscle, or intend
to focus on match sprinting and kilos. You may want to get more specific in your training instead of
"just riding" on the weekend days. Perhaps some 10-14 minute intervals at 10-15 beats below your LT.
-WG