training plans...
Who uses them and how effective are they as regards interval training etc?
I daily commute to work (only 5-10 miles each way)but dont seemed to improve so i have decided to give them a bach
I picked up one from cycling Health and fitness which incorporates the commute in with the plan. Lots of interval high cadence stuff, all dark side i hasten to add of course.
They work if you do the right plan for you.
Just mixing up interval durations on your commute would be a good start
i bought one last year. didn't follow it. it didn't work 
Only started this week although I was using my singlespeed as my commuter but that is impossible for interval training!
The other thing that occurs to me is it is really difficult to stay in the zones (Z2 and Z3) when I am used to hammering the commute as quick as possible. soon as I reach a hill I am dropping down to a low gear just to stay in the right HR zone!
I'd take generic ones with a pinch of salt, but they're good for giving you targets, motivation and structure to your training.
HIIT (High Intensity Interval Training) is my favourite type. Short really hard efforts with even shorter recovery gaps. Seemed to make a big difference in the 3 weeks I tried them.
Power wanking works for me
can you do training on a single speed?
I've just set my Ala Carte up as a single speed for winter training (and easier maintenance), other training is based on a single speed/fixed Langster and long endurance rides will be on my Boardman road bike, will also use this for turbo sessions.
Some stuff here on single speed training and training plans here. I'm not following a definitive plan, as I'm mixing functional strength training into the mix with kettlebells, clubs and sand bag training. Workouts vary in duration and intensity.
Depends what you are training for...
If just to get fit then ride ride and ride again, but if for a specific race or races it depends on distance terrain etc etc.
I always had a training plan of sorts when I was a runner, based on what events I was doing at the time.
EG. Sun Long run
Mon easy 5 - 8 mile road run (7 min miles)
Tues track session 10 x 400 in 70secs (min. rec)
Wed 6 mile steady off road run (7 1/2 min miles)
Thurs Club road run 8 - 10 miles (6 min miles ish)
Fri very steady run or rest
Sat race.
That would prob be an early season week, weeks would change for tapering for races or sharpening up.
Winter would be mainly steady mileage building up an endurance base.
Not been biking long enough to advise on bike, but I would think the principals similar.
AW - I am an exercise physiologist and cycle/triathlon coach - feel free to drop me an email if you want to chat about training/coaching etc.
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