Biking/Running Training Program Do's and Don'ts (Suggestions Please)

[roadie gal]

That makes sense.

[Pika]

just to be devils advocate here...the whole 3 weeks build or 3 month periodization followed with recovery has never made any sense to me. Our bodies are not on a time schedule and these just seem to be arbitrary - why not put together a plan with a specific goal and then test yourself and see if you are achieving it- ie are you riding more watts at a specific heart rate- if you are achieving your goal ( more watts at a specific hr for example) don't change anything keep doing what you are doing until you are not achieving what you want- then change it- ie add rest or focus on another goal.
an easy way to do this is a step test
if you have a trainer that measures watts - perfect
start at a 100 watts every 3 min increase wattage until you are 80% max.At the end of every 3 minute period- look at your heart rate.
If your training plan is working you should be riding more watts at a lower heart rate- if you are fatigued or need a change of plan you won't see a change or it will go in the wrong direction
If you don't have a wattage trainer ou can still do these step tests- you just have to watch your cadence more carefully- start in your easiest gear at a certain cadence- for the test to be reliable you need to to it the same every time - same cadence, same tire pressure, same gear..well you see what I mean.
I guess what I am trying to say is why not base your training progam on something measurable rather than some arbitrary # of weeks building then resting- you are an individual- make your training program fit you not the other way around.
(btw I know this is a huge change of thinking for most people but then again lots of people think that lactic acid build up is why they fatigue ( not true - so such thing as lactic acid..but that is a whole other thread)

Whatever your plan - be sure to have fun and good luck!

[kacie tri-ing]

True about the time schedule Pika, but I do think that if you stress your body with an increasing amount of training, you have to step back to gain the benefits. Your body improves in the recovery period IF You stressed it appropriately while building....I can't imagine only building without stepping back at some point...your body cries out for a break after an increase in volume and/or intensity...or mine does anyway