This winter i want to try and keep my aerobic gains and work on my form. I defintley pushed way too hard this year from march untill now so i want to make sure i do not over train on the "off season" . My plan is six hours of aerobic cycling with an emphasis on smoother stroke and a higher cadence and one or two hours of joggin to mix things up. This is me first year of cycling. Does this sound like too much or too little? Also can anyone recomend a roller or trainer that will let me work aerobically say 65 to 75% of my MHR but will also help with my form?
If you trained hard this year from March until now, I expect you'll be sorely disappointed by the amount of fitness you'll lose on 6 hrs a week of 65-75% MHR. That's a step above laying on the couch, but only 1 step. 😉
As far as improving your smoothness, rollers would be the way to go there (but FWIW, I don't see a lot of benefit in that either). You can certainly do high cadence work on a stationary trainer, but I understand that rollers are night v. day from a stationary trainer for smooth pedal strokes.
Personally, I find there is a world of difference between 65% MaxHR and 75% MaxHR. Still, I think the OP would do better to raise his range to 70% to 80% instead of the 65% to 75% he stated in post #1. Then put in some intervals and ditch the running. Instead of 6 hours on bike plus 2 hours running I'd go with 8 hours on bike. With some quality work a couple times a week I would think that may be enough to maintain any fitness gains accrued over the summer months.
Personally, I find there is a world of difference between 65% MaxHR and 75% MaxHR. Still, I think the OP would do better to raise his range to 70% to 80% instead of the 65% to 75% he stated in post #1.
I agree with that. That's at least a couple steps above laying on the couch. 😄 6 hrs of 65-75% might shake off some excess pounds looking for a place to land over the holidays, but it's not going to maintain any bike fitness.
Doctor Morbius said:
Then put in some intervals and ditch the running. Instead of 6 hours on bike plus 2 hours running I'd go with 8 hours on bike. With some quality work a couple times a week I would think that may be enough to maintain any fitness gains accrued over the summer months.
Now you're talking. Of course, if variety is needed, then it's needed. Nothing wrong with that, I just wanted to give the OP a realistic picture of what his fitness would be like by March.
Actually that sounds a lot more realistic, what do either of you think would be the most i could do without overtraining? The main race i'm aiming for will in September.
Actually that sounds a lot more realistic, what do either of you think would be the most i could do without overtraining?
Hard to say. Everyone responds to training loads differently. What is a walk though the park for some is serious overtraining for others.
Quoted post said:
The main race i'm aiming for will in September.
September of '05? That's right around the corner. May be kind of late to specialize on anything at this point. Work on your weaknesses is all I can say. And be sure to taper properly prior to the big day.
Sarcasm? or maybe you're on the metric calendar? 😕
To OP: Trading the couple running sessions for a couple riding sessions should be fine, as mentioned above. At 70-80% MHR, I would think you could ride up to ~12hrs/wk without a need to worry about overtraining. Ease up toward that amount and see how your body responds.
