August Club Runs
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MichaelCarter
- Posts: 185
- Joined: Fri May 18, 2007 12:16 pm
"...to 121miles as 117 was not enough"
"Am I doing it wrong?"
YES. What positive difference is there between 117 miles and 121 miles? None. You have become a slave to the number of miles you are doing. Whatever this spreadsheet / website or whatever system you have to log your miles is going to hamper your progress.
Having said that though It is good to have a plan. This should be periodized throughout the year but your current plan is to be obsessed with number of miles. Think in terms of hours rather than miles. If you let me know the peak number of hours you can do in a week (bear in mind this will be over the winter, and you might be doing indoor miles) and I will modify my plan to suit your hours.
And if it all goes tits up when you find your student union bar then still, don't worry, you're supposed to enjoy it!
Michael
"Am I doing it wrong?"
YES. What positive difference is there between 117 miles and 121 miles? None. You have become a slave to the number of miles you are doing. Whatever this spreadsheet / website or whatever system you have to log your miles is going to hamper your progress.
Having said that though It is good to have a plan. This should be periodized throughout the year but your current plan is to be obsessed with number of miles. Think in terms of hours rather than miles. If you let me know the peak number of hours you can do in a week (bear in mind this will be over the winter, and you might be doing indoor miles) and I will modify my plan to suit your hours.
And if it all goes tits up when you find your student union bar then still, don't worry, you're supposed to enjoy it!
Michael
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MichaelCarter
- Posts: 185
- Joined: Fri May 18, 2007 12:16 pm
See spreadsheet here... http://mcdev.yorkcollege.ac.uk/temp/will.xls
couple of notes....
1, You'll see every 4 weeks I do a lot less hours to recover
2, I build up the hours slowly to the peak number of hours
3, the normal way is to spend time away from your bike prior to your first build period. Mine is just how it is because I'm off on holiday in October and I will always do a few easy miles to and from work.
4, It's not a straight line! (I guess your current plan is!)
5, This is direct from the book I'm going to lend you
6, Throughout autumn and winter don't do any high intensity stuff (unless you're going up a hill and you can't avoid it)
Michael
p.s. sorry Helen, guess this should be on the training forum, these threads do have a habit of going off at a tangent!
couple of notes....
1, You'll see every 4 weeks I do a lot less hours to recover
2, I build up the hours slowly to the peak number of hours
3, the normal way is to spend time away from your bike prior to your first build period. Mine is just how it is because I'm off on holiday in October and I will always do a few easy miles to and from work.
4, It's not a straight line! (I guess your current plan is!)
5, This is direct from the book I'm going to lend you
6, Throughout autumn and winter don't do any high intensity stuff (unless you're going up a hill and you can't avoid it)
Michael
p.s. sorry Helen, guess this should be on the training forum, these threads do have a habit of going off at a tangent!
I agree with Michael that making a plan leading up to next year's race season (if you're aiming to race) would be very, very useful. I've used an ever nerdier version of what Michael's suggested - I've got a day-by-day training plan/diary based on Friel's training periods. I, like Will, quite like numbers but have worked out that you need to focus on *useful* numbers rather than arbitrary big mileage or fast speeds. I'll cheerfully obsess about the detail of a training plan but only because it should be making me better at what I want to be good at.
In the meantime - this summer, when you're not really thinking about next year yet - it would still be well worth taking on board some basic principles of training. If you reckon you're getting worse at long rides, despite putting in about twice as many miles as the rest of us, then it could well mean that you're getting fatigued. That means thinking about rest days/weeks to allow your body to respond to the stress you put on it, and also riding easier quite a bit of the time rather than nailing it everywhere. All of which then makes you stronger for the really quick stuff or big distances when you want to do them.
If people want a chaingang session at the airfield tomorrow, start a thread here to organise it. It's the last of the TLI's, so a fair few of us will (hopefully - we need the points) be up at Boroughbridge!
In the meantime - this summer, when you're not really thinking about next year yet - it would still be well worth taking on board some basic principles of training. If you reckon you're getting worse at long rides, despite putting in about twice as many miles as the rest of us, then it could well mean that you're getting fatigued. That means thinking about rest days/weeks to allow your body to respond to the stress you put on it, and also riding easier quite a bit of the time rather than nailing it everywhere. All of which then makes you stronger for the really quick stuff or big distances when you want to do them.
If people want a chaingang session at the airfield tomorrow, start a thread here to organise it. It's the last of the TLI's, so a fair few of us will (hopefully - we need the points) be up at Boroughbridge!
On the recovery measurement. I get my athletes to measure there HR every morning. Once you find out what is normal, and I have athletes as low as 32 bpm and as high as 70, then any movement more than 8 or 10 beats, tends to mean your either overtired or becoming ill (often one leads to the other).
Brian
Brian
I think maybe you are starting from the wrong point here. First of all you need to measure where you are at the moment, not only physically but also psychologically. You need to decide what your limiters are. Then decide what your goals are for next year, say for example, for me is RAAM solo.
My 2 biggest limiters at the moment, are leg speed and power. So the first part of next years training plan, which for me starts 11th August (2 days after Norseman), is to begin eliminating those weaknesses. As the next phases in the plan rely on improvements in both of these to go forward.
If I had been racing at high intesity all summer, as this destroys blood volume, the first 100 hours would be around 70% max hr, whether I was going up hill or not, however most of my mileage this year has been base, due to the type of events I've competed in.
Remember what is right for you, may not be right for someone else, as we are all starting from different points in our development and with different genetic strengths and weaknesses.
Remember you need to know where you want to get, before you can take the first step to get there.
My 2 biggest limiters at the moment, are leg speed and power. So the first part of next years training plan, which for me starts 11th August (2 days after Norseman), is to begin eliminating those weaknesses. As the next phases in the plan rely on improvements in both of these to go forward.
If I had been racing at high intesity all summer, as this destroys blood volume, the first 100 hours would be around 70% max hr, whether I was going up hill or not, however most of my mileage this year has been base, due to the type of events I've competed in.
Remember what is right for you, may not be right for someone else, as we are all starting from different points in our development and with different genetic strengths and weaknesses.
Remember you need to know where you want to get, before you can take the first step to get there.
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MichaelCarter
- Posts: 185
- Joined: Fri May 18, 2007 12:16 pm
Everyone is right on here Will, and everyone wants to help you if they can. I just wanted to show you a copy of what I do as a means to showing how I split my year up and ensure plenty of rest (the thing I think we are all agreed you aren't doing).
Arthur is right to pick me up on my specific point too. Everyone is different, every training plan is different and yes you need to work on your own limiters and find something that works for YOU.
Arthur is right to pick me up on my specific point too. Everyone is different, every training plan is different and yes you need to work on your own limiters and find something that works for YOU.
At the moment I think I should maybe take some weeks off from doing long sunday rides and maybe do some harder rides on my own then go on Kevins saturday ride which is usually slower paced and use that as a recovery ride?
Call me stupid but I'm finding it super hard to get my head around all this training stuff, maybe I'm just idle.. I dont know but its super hard, if there was personal trainers for cyclists I'd proberbly happily pay for one too.
The part of determinding where I am and where I want to be.. I dunno.
I was to be able to do be faster and be able to do longer distances, I wanted to do that overnight ride to the lake district but I just have to accept I'm not capable of that at the moment I'd blow up around 130miles maybe earlier as I dont know what it is like to ride through the night, nickS was telling me your body is trying to shut down etc.. so its alot harder.
If possible could a mod clean this thread perhaps move some of the posts into the training forum? (If possible)
Hmmm, I've just got a letter titles william wilhub thompson on it, wonder where that is from
Call me stupid but I'm finding it super hard to get my head around all this training stuff, maybe I'm just idle.. I dont know but its super hard, if there was personal trainers for cyclists I'd proberbly happily pay for one too.
The part of determinding where I am and where I want to be.. I dunno.
I was to be able to do be faster and be able to do longer distances, I wanted to do that overnight ride to the lake district but I just have to accept I'm not capable of that at the moment I'd blow up around 130miles maybe earlier as I dont know what it is like to ride through the night, nickS was telling me your body is trying to shut down etc.. so its alot harder.
If possible could a mod clean this thread perhaps move some of the posts into the training forum? (If possible)
Hmmm, I've just got a letter titles william wilhub thompson on it, wonder where that is from
There are plenty of cycling coaches out there, some better than others. (including myself, but I'm not touting for work, honest).
For the long rides, whilst training is paramount, it is also training and nutrition. I have some H5 leaflets on cycling nutrition if you want one. Send me your address and I'll post it, or bring next time I'm down.
I need to talk to John at the University when he gets back, but we will do some nutrition and training talks there this year. They wont give you all the answers, but they will make you ask yourself the right questions.
Old adage, 'better 10% under trained than 1% overtrained.
Brian
For the long rides, whilst training is paramount, it is also training and nutrition. I have some H5 leaflets on cycling nutrition if you want one. Send me your address and I'll post it, or bring next time I'm down.
I need to talk to John at the University when he gets back, but we will do some nutrition and training talks there this year. They wont give you all the answers, but they will make you ask yourself the right questions.
Old adage, 'better 10% under trained than 1% overtrained.
Brian
When I go on long rides I think I eat properly, I have snack bars every half hour or hour, I had beans on jacket patato yesterday and got some chocolate crunch cake that I would have thought is full of carbs, in the morning I had porridge and 2 slices of bread, coffe and some water.
http://www.mycyclinglog.com/user_view.php?uid=3649
Does that tell you anything? IE if I'm pushing too hard all the time and not taking enough rests?
http://www.mycyclinglog.com/user_view.php?uid=3649
Does that tell you anything? IE if I'm pushing too hard all the time and not taking enough rests?
Will, you are probably burning 600 k/cals an hour, being young with a fast motabilism maybe more. However what you will probably find is that you are not getting enough calories in as soon as you finish rides, when you can absorb more quickly.
Also how much do you drink an hour, with the temprature the way it is at the moment, you are probably losing between 75ml and a litre an hour. Try weighing yourself before you leave the house and again on your return.
Send me your address offline and I'll send you the leaflet.
Also looking at the training log, you doubled your mileage from April to May, did you lower intesity to cater for this. And of course what had you been doing before April. Do you have a base to be able to take a. the mileage b. the jump in mileage c. the intensity
So many questions
My email address is justsweat@hotmail.com
You can also have a nose at www.jsnt.co.uk/raam
Also how much do you drink an hour, with the temprature the way it is at the moment, you are probably losing between 75ml and a litre an hour. Try weighing yourself before you leave the house and again on your return.
Send me your address offline and I'll send you the leaflet.
Also looking at the training log, you doubled your mileage from April to May, did you lower intesity to cater for this. And of course what had you been doing before April. Do you have a base to be able to take a. the mileage b. the jump in mileage c. the intensity
So many questions
My email address is justsweat@hotmail.com
You can also have a nose at www.jsnt.co.uk/raam
Well I have one 750ml bottle and a smaller one, maybe 500ml? I dont know exactly how much I drink an hour, I just drink swigs now and again.
I went though them about twice drinking went I felt I needed a drink.
Since like Aprile I have lost 2stone or something around that and still going down slowely, just udner 11.5stone now, I dont really want to loose anymore though I'm thin enough.
Before April I was riding but a hell of alot less, I got my first road bike in feb, before that I was riding a heavy old MTB, since about May 07, did about 1500 or so miles miles between May and when I got my first road bike, started by just doing 3miles laps around the village and building up untill I was doing 10miles to college and 14 back, then I was doing around 14-25 miles on my own, as soon as I went on my first club run, I did 72 miles, then from then I started increasing mileage slowely on my own and then started doing sunday rides.
What do you mean when you say "Do you have a base to be able to take a. the mileage b. the jump in mileage c. the intensity"
Thanks
Also I pressed the email button under your post and emailed you my address, dont know if it goes to the same one though?
I went though them about twice drinking went I felt I needed a drink.
Since like Aprile I have lost 2stone or something around that and still going down slowely, just udner 11.5stone now, I dont really want to loose anymore though I'm thin enough.
Before April I was riding but a hell of alot less, I got my first road bike in feb, before that I was riding a heavy old MTB, since about May 07, did about 1500 or so miles miles between May and when I got my first road bike, started by just doing 3miles laps around the village and building up untill I was doing 10miles to college and 14 back, then I was doing around 14-25 miles on my own, as soon as I went on my first club run, I did 72 miles, then from then I started increasing mileage slowely on my own and then started doing sunday rides.
What do you mean when you say "Do you have a base to be able to take a. the mileage b. the jump in mileage c. the intensity"
Thanks
Also I pressed the email button under your post and emailed you my address, dont know if it goes to the same one though?