What should i do?

Oh, i forgot to say, that I´m training with a Ergomo pro! So i do power-based training!

domi said:

Hello!

I am new to this Forum, and I have a question.
I was ill for 3 weeks, which means, that my performance is very weak now.
So i have to forget about the rest of the season and want to focus on the next one!
But i am not sure how i should train, i want to do some races, but they only have a very low priority so i don´t have to taper or anything for this races.
I thought that i could do some 2*20´L4 rides and SST-rides, and because i have enough time (vacations!) i would do some L2-3 work.
So, will this bring any progress for the next season, or will this all work be pointless for the next season because of my after-season break in October (2-3 weeks)?

Excuse me for my bad english!

Domi

If you are going to take a complete break off the bike, you will detrain significantly and substantially reduce the benefits of the work you do now. If you maintain your training a little during your break with 3-4 days of shorter rides including some intensity you will probably avoid detraining and have some benefit carry through.

It's difficult to say without knowing the reasons for your break (fatigue from the season, family, work, etc), but I would strongly recommend taking whatever time you need away from the bike now, then rebuilding consistently through your 'off season' (I don't strictly believe in off-seasons - you should be training most of the time). If the reason for the break is mental, in season fatigue or burnout (similar beasts), why not try taking 5-10 days off now, then doing some MTB, Cross or road rides you don't normally do for the rest of your 'break'. This will ensure you don't detrain further than necessary while keeping you fresh mentally.

As far as end of season breaks go, some people seem to recommend a very minimal break. I am not in full agreeance with this philosophy as I know racing can take its toll in a long season and a period away from the bike can help you focus on the next. Take the time you need, but if there is a way for you to have fun and stay fit and fresh without getting stressed about training (for me its MTB), do it.

Once you've had your break, rebuild with sustained aerobic work (a mix of L2/3/4 - the precise mix will depend on your time constraints, season goals, need for weight control, race lengths, etc).

The break is against the season fatigue, i don´t really know if i need one, but everybody here does such a break, so i thought i should also do so.
I am afraid that if i don´t do one i might be burned out in the middle of the next season.
I never tried to do a shorter break but maybe because i couldn´t ride very much this year (i was ill very often) i do a shorter break!?

So you would also recommend doing L4 intervalls in the off-season?
I´m asking because here most of the cyclist don´t go further than L2 till december and then they slowly start with L3 and later with L4 and so on!

domi said:

The break is against the season fatigue, i don´t really know if i need one, but everybody here does such a break, so i thought i should also do so.
I am afraid that if i don´t do one i might be burned out in the middle of the next season.
I never tried to do a shorter break but maybe because i couldn´t ride very much this year (i was ill very often) i do a shorter break!?

I think the best thing to do is listen to your body, brain and possibly a good coach. It sounds like you are in a situation where you might not need a three week break, but then again, I don't know the full situation so I can't really advise you.

Amongst well advised, high level professional athletes, I haven't seen many take more than two weeks away from the bike.

Quoted post said:

So you would also recommend doing L4 intervalls in the off-season?
I´m asking because here most of the cyclist don´t go further than L2 till december and then they slowly start with L3 and later with L4 and so on!

Again, I can't really give a good prescription on this because I don't know the details of your situation. I don't think you should avoid high intensities as a strict rule at any time in the season, but the mix of intensities you target will depend on your event selection and goals for next year as well as your time constraints.

Good luck!

Last year I had a three week break due to illness.

My CTL dropped from 92 to 58 in those 3 weeks :eek: . It took me 3 months to regain that CTL.

I wouldn't suggest three weeks off the bike. Perhaps lower intensity riding sure. What you do this season has an impact on what you can do next season.

YMMV.

Alex Simmons said:

Last year I had a three week break due to illness.

My CTL dropped from 92 to 58 in those 3 weeks :eek: . It took me 3 months to regain that CTL.

I wouldn't suggest three weeks off the bike. Perhaps lower intensity riding sure. What you do this season has an impact on what you can do next season.

YMMV.

Yep +1

Alex Simmons said:

Last year I had a three week break due to illness.

My CTL dropped from 92 to 58 in those 3 weeks :eek: . It took me 3 months to regain that CTL.

I wouldn't suggest three weeks off the bike. Perhaps lower intensity riding sure. What you do this season has an impact on what you can do next season.

YMMV.

Quoted post said:

What you do this season has an impact on what you can do next season.

In which way does it have an impact? That I can train harder/more?
My goal for next year is to do well in the races (I´m U23), because they are rather long I thought to start base-working right now to have a very good base next year, which at least saves me from dropping. I think i will do no real break, but 2 easy weeks!
Due to my illnes my CTL has dropped from 75,6 to 46,1Tss/d! So I thought that I do some SST to build up my CTL. I think that higher intensities don´t help me for next year, am I right?

The last few days i wrote my plan for fall and winter, what du you think?

domi said:

In which way does it have an impact? That I can train harder/more?

Basically, yes.

If you are smart, you will have long term goals (several years out) and will recognise that attaining some goals may require several years of effort, rather than being able to knock everything off in one season. It means that your training needs to progress as your goals get loftier year by year.

For example, a rider that reaches a CTL of 100 this year and found that was his/her sensible limit, may indeed find they are capable of reaching 110 the next year. I'm not saying more is always better but if you are looking at high end racing then it takes some time to build the capacity.