I have just sent off my entry form for the Fred Whitton challenge (which I'm going to try and do in say under 7 hours if I get accepted) and I'm also gonna do some Time Trials (going to aim for 24ish minutes for 10 miles) this year aswell.
Does anyone have any advice/training plans for the above ordeals?
At the moment I ride when I can be arsed (mainly when the weather is ok) My fitness is ok, I've never done a TT but I had a shot at the local 10 on my own a couple of months ago and did it in about 26mins something or other.
Ride more, occasionaly sprint, do tempo workouts where you spend time in a higher gear than ideal and try to maintain speed which builds up leg muscles.
Yeah, this is the sort of stuff I do anyway really. Usually just go out and give it death for an hour and a half.
Just wanted something specific like
Monday: Ride for 1 hour at high intensity
Tuesday: Day off
Wednesday: 3 hour endurance ride
etc. etc.
something like that but not something Ive made up, something that works.
[url= https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0Bw_T87IBJ5crMzJlMTBlYjUtODNlOS00Nzc3LThjYjEtMzM0YjcxYTRiYjRi&hl=en ]Read this[/url]
ride really fast on the road as often as you can
I'm no expert but I'd have thought the two events are likely to be pretty exclusive to each other - one is measured effort at aerobic levels of exertion, the other is finding the red line and then trying to stick at that level or just under for the 25 mins or so it takes. So you'll need two different sessions to target each.
Of course - if you can ride at a decent level for 7 hours I'm sure that rubs off on the time trial; not sure however whether that works in reverse.
No one can give you a training plan over the internet - what works for me may not work for you. I can post Bradley Wiggins' training plan if you want it but you'll probably keel over if you try it!
Under 7hrs is pretty bloody good for the FWC by the way, you really need to be on it to get that kind of a time.
Ride your bike more. Try doing a few races as well, it's actually possible to "race yourself fit" if you put the time and effort into it. For the FWC, going out for 60-90 mins and "giving it death" isn't going to work, you need to build up to 8hr endurance rides.
I'd also recommend getting a Heart rate monitor. This has helped me by working in the various zones (1-5).
This is the 1st time i've actually started proper sort of training before (started last month) and i've done base training rides of an hour (zone 2) mini intervals zone 2-3 and zone 2 - 4
Just mixing it up really
ride really fast on the road as often as you can
Doesn't work IMO. you'll get burnt out
You're not working your base fitness by doing this
Thanks for the info. I think I'd maybe prefer to concentrate on the TT's rather than the Fred Whitton time as I reckon it'll maybe bea easier to stick to training for these.
I know a lad who did it in 6:45 last year, he did a quite a bit of training I think, most of which seemed to be going out for hours and hours on the bike and tackling all the big passes. I dont know if I have the time for this.
I've done it in 8hours something using the above training technique (going out and giving it death for one and a half hours)
If I was on it with TT training, then I guess this would improve on a time of 8hours?
I go for the 'race yourself fit' method that crazy-legs mentions. First though I lay down a base of strong 4/5 hours rides. I ride occasionally with a few guys that give it the berries for up to two hours, and it's bloody hard work. Then two hours later, when they're dying I eventually get fed up of waiting and press on.
I'm really not the person to give any advice, but striving to knock off a few minutes off your 10 time might not really help with getting a good Whitton result.
And really you should be laying it down now, and not just when the weathers nice.
Even old boys like me were getting 500kms in between Boxing Day and returning to work.
Oh and it's Reliability trial season just about now, they should give you some 100km targets to aim for.
Been having a look at Chris Carmichaels book called the time Crunched cyclist. Seems full of good stuff about putting together a training plan. Lots of interval stuff and getting you to think about each ride you do and what you're getting out of it. Also pragmatic about how much time people can devote to training. Worth a look.
Yep that's a good book.
Think about each ride you do and what you're getting out of it.
This is something i've been told. I wanted to get involved in some road races this year and for the 1st time in my life actually wanted to train rather than just ride as i have done before. I had v02 max test in november to ascertain my HR zones and to work out how i put a training plan together
The guy who took the test was andy wadsworth (who trains oli beckingasale and liam kileen). The analogy he used was for road racing was you want to develop a huge diesel engine with a big turbo, not a suburu impreza that was constantly running in the red the whole time.
He impressed upon the need to train the 'base' (this is often the most neglected part of a lot of cyclists training) and to work in phases: efficiency and base, strength and then power and speed
If you are really serious get a coach.If you get a good one it will have a MASSIVE impact on achieving your chosen goals. Some books are okay but the problem is they are not specific to you and your goals.
[i]The guy who took the test was andy wadsworth (who trains oli beckingasale and liam kileen). The analogy he used was for road racing was you want to develop a huge diesel engine with a big turbo, not a suburu impreza that was constantly running in the red the whole time. [/i]
I used to race with Andy Wadsworth, he's a good bloke, knows what he's talking about and can actually translate it into easy to understand words unlike a lot of former pros. He's right though, you need the base miles to allow you to sit there at cruising speed for hours on end and still have a bit of a kick available for sprints, hills etc when needed.
I've never really gone in for much coaching although I've had a few KingCycle tests which are very interesting. It's worth doing to give yourself a kind of snapshot of where you are at the moment in terms of fitness. Try your local sports science department, they're often looking for guinea pigs for the students to practice on.
Once you know what you're doing and what works for you, you can generally work things out for yourself. THE most important thing about training properly is that you keep a diary of it. Doesn't have to be anything special, I used a £4 "week-to-a-view" desk diary from WHSmiths but you NEED that reference. What you did, when you did it, results of any races/tests, distance/speed/HR (if you're using a HRM) etc, you can then look back at it and find trends, patterns, what worked well befroe a big race or if you bombed big time then what happened in the weeks leading up to it that you need to avoid next time. All the training and coaching in the world is useless if you can't check back over the season and measure your progress.
The only way to get to a point where you can ride fast is to learn to ride slowly.
The only way to get to a point where you can ride fast is to learn to ride slowly.
Ahh Glasshopper.
/\ aye
Fletcher, who’s an exercise physiologist, is adamant that by going slow you will get faster. The Evesham-based coach even has a mug on his desk emblazoned with the words ‘slow is the new fast’.
http://www.bikeradar.com/fitness/article/training-heart-rate-monitor-basics-28838