Anyone willing to look over my training plan?

[rubysoho]

I put together my first ever training plan. I did use a big chunk from a source I found online so it should be okay. However I switched cross training days and easy ride days because of a work schedule conflict. This means I have two longer ride days back to back with cross training during the middle of the week instead of rides on Wednesday and Saturday.

Anyway, I was wondering if anyone here would be interested in taking a peak then give feedback. If so, you can see it here (http://farmgirlnextdoor.files.wordpress.com/2012/01/150trainingplan.jpg)(my old blog site).

It is a little daunting to have 22 weeks planned out knowing the rest of my schedule needs to fit around it. :eek:

(credit to the original plan I found: http://bikecas.nationalmssociety.org/site/DocServer/b11_training_150.pdf?docID=51663)

[SheFly]

First reaction - where's your rest week? Typically in a training plan, there will be 3 -4 weeks building in intensity, followed by a week of easy/off-the-bike and then the building picks up again.

Second reaction - how realistic is it that you will be doing something EVERY day? I race from April through December, but have complete rest days at least once a week where I am not doing any activity.

Third reaction - do you really want to be doing strength training the day before big rides? It may work out with your schedule, but depending on what your strength training looks like, might not work in your favor for the longer rides.

Just my initial reactions. I am NOT a coach, nor do I know you, so am going based on my own training plans and goals over the past number of years of racing.

SheFly

[rubysoho]

First reaction - where's your rest week? Typically in a training plan, there will be 3 -4 weeks building in intensity, followed by a week of easy/off-the-bike and then the building picks up again.

Second reaction - how realistic is it that you will be doing something EVERY day? I race from April through December, but have complete rest days at least once a week where I am not doing any activity.

Third reaction - do you really want to be doing strength training the day before big rides? It may work out with your schedule, but depending on what your strength training looks like, might not work in your favor for the longer rides.

Just my initial reactions. I am NOT a coach, nor do I know you, so am going based on my own training plans and goals over the past number of years of racing.

SheFly

See, this is why I need other eyes. I am clueless!

Good things to ponder. I saw "rest weeks" built in to the schedule where the times/lengths of the rides decrease.

The strength training was part of the original plan. I've never done that type of training and was wondering if I could make that a rest day instead.

In my mind, yoga days are flexible days I can take off or go to the class for the mental aspect. In the original, yoga days are simply for stretching which is why I thought yoga was appropriate. It can definitely change. I am not married to this schedule. :p

[maillotpois]

Agree with SheFly's thoughts. The progression generally looks good, but you need to throw in a recovery week here and there and I would definitely not put strength right before your long ride (maybe swap it for one of your yoga days) and discontinue strength training completely 2 weeks or so before your event.

What is the cross training you plan to do?

[rubysoho]

Agree with SheFly's thoughts. The progression generally looks good, but you need to throw in a recovery week here and there and I would definitely not put strength right before your long ride (maybe swap it for one of your yoga days) and discontinue strength training completely 2 weeks or so before your event.

What is the cross training you plan to do?

Sounds good. So I will exagerate the rest weeks the plan already had set up (about every four weeks). When you both mention rest weeks, should this be little to no biking the entire week or just much smaller sessions than what the plan asked for?

I'll be swimming for cross training. Maybe running but that depends on how my legs feel. I have my first Tri in September and I definitely need to address my swimming. :)

[maillotpois]

When you both mention rest weeks, should this be little to no biking the entire week or just much smaller sessions than what the plan asked for?

I generally ride, but do lower intensity and distance for my rest weeks.

[SheFly]

Like, MP - I do ride on my rest weeks, but if on the road, generally not longer than for an hour, and at a very low intensity. I like to do some off road on those weeks as well, just to ride for fun.

SheFly

[rubysoho]

Thanks again for the input. I will adjust the schedule to make the rest weeks more obvious (distances/times listed, not just visually!)

[rubysoho]

I updated the plan with more significant rest weeks. I am thinking about removing strength training all together and using some cross training days as strength days. Strength days would then become 100%-do-nothing days.

updated plan (http://farmgirlnextdoor.files.wordpress.com/2012/01/150trainingplan2.jpg)

[maillotpois]

Looks good. I'd move the strength training from your Fridays if it were my plan. But it doesn't sound like you're too excited about the strength training component anyway. Frankly, if it isn't something you really enjoy doing, why bother? Other than core work, I have never found any real benefit to my cycling when I was following a strength training program versus when I was not.

[Dogmama]

How old are you and what is your previous activity level? Have you been riding for many years or are you relatively new? All of those things play into how much recovery you'll need.

I differ about strength training. Although it may not directly affect cycling, I do believe it is an important component of a well rounded fitness plan.

What are your goals? A race? A tour? Getting into shape?

[SheFly]

This looks much better! I still agree with MP about the strength training on Fridays, especially when you have longer rides planned for the weekends.

SheFly

[rubysoho]

Again, thanks for all the feedback. I really appreciate everyone taking the time to look this over.

SheFly, I definitely agree and so I made Friday a 100% rest day. I just think mentally and physically this will be better. CT days can incorporate strength training.

Unless there are any glaring issues, I think this will be my final plan (http://farmgirlnextdoor.files.wordpress.com/2012/01/150trainingplan3.jpg) that I will try to stick with (dogmama, would love you analysis after you read my answers to your questions below).


How old are you and what is your previous activity level? Have you been riding for many years or are you relatively new? All of those things play into how much recovery you'll need.

I differ about strength training. Although it may not directly affect cycling, I do believe it is an important component of a well rounded fitness plan.

What are your goals? A race? A tour? Getting into shape?

27y/o, relatively active and in good health, preparing for a 150 mile charity ride.

I've been consistently riding for less than a year with max rides last summer at 50 miles but most averaging 20 miles. I have been off the bike for most of this past fall. The goal is to complete a 150 mile ride, spread out over two days, within the allotted amount of time provided by the organizers (I think it is 16 hours???) AND to do it relatively comfortably. I've muscled through a 50 mile ride in under 4 hours when I wasn't prepared and I'd rather not repeat that. So this is all about preparation - which will help with the mental aspect too since I've never gone this far before. Last year the tour was rerouted because of construction and the 150 mile ride turned into closer to 170 miles.

Current level of fitness, I'd say I could go out and comfortably ride 30 miles if I wasn't pushing hard for speed. I could get through 40 - 50 miles but I'd definitely be tired at the end.

I have about 22 weeks before the 150 mile ride. Hills are a weak point for me. My biggest fear is going in unprepared and not completing the ride. (Which isn't the end of the world, I know...)

[ny biker]

A couple of thoughts --

Six months is a long time to be following a training schedule. With rest weeks built in, you'll probably be fine, but there's a chance you'll start to feel a bit burnt out after a while. So you might consider changing the routine at some point (such as switching the days you do certain things), especially for the rest weeks, just to help you stay mentally fresh.

If possible, do some training on the actual ride route, especially the hilly parts.

[Wahine]

All the feedback you've gotten here has been great. I do coach cyclists, runners and triathletes. Rest weeks and rest days are really important. They allow recovery and help to prevent burnout as ny biker mentioned.

I usually schedule a rest week after 3 weeks of harder training and at least one day per week for athletes under 40 years old. Older than that, they get a rest week after 2 weeks hard training and 2 full rest days per week. Obviously these are only guidelines and depend a lot on your athlete but it is generally true that as we get older we need a little more rest to recover from hard workouts and since endurance is usually pretty good (depending on your background) I will usually sub a rest day for a lighter effort endurance day.

[maillotpois]

Something occurred to me on my ride Saturday - you are training for a back to back ride event, and back to back training rides are included in your program. In light of that, you'll want to pay particular attention to post ride recovery nutrition. If you weren't doing back to back rides, you could get away with not being as diligent about this. But since you are riding 2 days in a row, right after your ride (within 30 minutes or so) you should try to take in 300 - 400 calories in recovery drink or other good fuel.

Thanks Wahine for bumping this thread up again (and for your good comments) so that I remembered to post that note. As we get older, apparently we don't just need more recovery time, we also need memory rehabilitation. :rolleyes:

[Catrin]

This has been an interesting thread. While I am not planning a 150 mile ride this year, I am planning several longer events...this has started me thinking about how best to prepare for those. Given my previous injuries I am thinking this might be the best way to prevent further injury...as long as I remember that I am not 18 when I develop the plan...

[rubysoho]

Checking in again and wanted to say thanks again! NY, I am trying to schedule at least one or two trips to the ride route. I have friends in that state so I have more than one reason to head that way! :D

Wahine, I am definitely going to pay attention to my body and figure out how much rest I need. Thank you for the general guidelines. I will definitely make note of them.

maillotpois, excellent point about nutrition. I have been a bit ... slacking ... in the past when it comes to nutrition (which has been fine for one-time 30 to 50 mile rides). With the back-to-back rides I definitely want to help my body have the best advantage.

I am really excited about this training plan. It is good to think of it as more of a guideline. My priority will be the endurance rides. Just getting time in the saddle is what I feel I need the most. That and I need to get on some hills. The goal is once a week, weather permitting. Even if it is an "easy hills" day. Something more than the usual 3% grade on the W&OD! :p

Catrin, glad you are thinking about the plan. In reality this ride is no big deal for a lot of people but knowing myself I need the plan to get through it comfortably and to have fun. I'm probably overthinking things way too much but I like being prepared, I guess. One of my friends was laughing at me about my plan today. Kinda knocked me down a bit but I'm still excited to do the ride!

[Dogmama]

This has been an interesting thread. While I am not planning a 150 mile ride this year, I am planning several longer events...this has started me thinking about how best to prepare for those. Given my previous injuries I am thinking this might be the best way to prevent further injury...as long as I remember that I am not 18 when I develop the plan...

Hehehe - I hear ya! I think it's important to be flexible. So many things affect recovery, including day-to-day stress. And as we..uh...mature...we don't recover as quickly as "them young'ins."

[Catrin]

Hehehe - I hear ya! I think it's important to be flexible. So many things affect recovery, including day-to-day stress. And as we..uh...mature...we don't recover as quickly as "them young'ins."

Yes, and riding is how I "de-stress". I've a significant mountain bike goal for October - though frankly it is only significant because I am a beginner mountain biker - for anyone with real experience it would be a walk in the park ;)

I just need to walk that line between being flexible without falling in the trap of being too easy on myself, and being over ambitious and winding up with over-use injuries...