[Closed] Training plan tweeks

More? Are you not chronically tired anyway?

Guess its your Time Crunched and not Chris Carmichael's

Amount of rest looks OK as long as you take your Friday night ride really easy.

Your turbo sessions look a bit one dimensional. Keep doing the same thing and your body will stop responding so keep it guessing. Personally I'd randomly mix in some more intense interval sessions into your turbo or road training to build speed and strength. Something like four sets of 5 reps 30 sec at max with 1 min rest or 1 min max 2 mins rest, 2 mins max, 4 mins rest, 3 mins max, 6 mins rest and 4 mins max. Also does it all have to be turbo? I'm only going to be using the turbo for another couple of weeks then all training will be on the road.

The turbo sessions are very varied from okay to near death! didn't want to go into the full details.
I did it last year at the end of the road season to get me ready for the cross, but I was only out on the tarmac on Sundays because of it.

I would drop 1 enduro for an interval on turbo and one for strength session on turbo.

You need to include a hard endurance at LT as well every 2 weeks. I would include fast spin 45min on turbo in the rest day before long ride it will pump oxygen in to tired muscles.

Gym seesion on arms, core etc once every week including strength training on legs mix with turbo strength session.

I still use turbo for quality interval training but more road now weather is improving. Your plan included too much of the same 'steady' training. Move towards quality.

Just my thoughts.

I have to work to gain speed, the one thing I'm losing naturally.
The turbo session are based on a % of maximum heart rate, with some sessions doing max heart rate. I know it works. It helped with my first races of the cross season, but as soon as I stopped the sessions my speed/power dropped.
Endurance is not an issue at all.

Hello Carl

Of the 4 sessions per week, you only need to do 2 on the turbo trainer. The other 2 can be done outside (my experience anyway). One of the 2 sessions can be a 2 hour night ride, the other a 2 hour road ride with some intervals in it (maybe extend this to 3 or 4 hours if you want the extra miles). You could squeeze in your long sunday club as an extra, but you need to be careful that the extra mileage isn't compromising the quality of the hard interval sessions.

From my experience of the Time Crunched Cyclists plan, once you get to the hard weeks, doing anything more than the 4 sessions is quite hard. It is designed that way. It is easy to get over tired and not be able to complete the harder sessions, which in a way can make the whole thing a bit pointless.

The turbo session are based on a % of maximum heart rate, with some sessions doing max heart rate. I know it works.

Do you though? Again, you started a thread a couple of weeks ago asking why you were always feeling knackered, but definitely weren't over trained...

which in a way can make the whole thing a bit pointless.

Well I just hit that point. Started to do my 3 x 9 minute over/unders and struggled with the first minute. Eased off for a bit more of a warm up and tried again. Still couldn't do a minute.

Last was a heavy week and yesterday it was another tough one.
Though I could manage a full further hour (all I wanted to do)of resistance work i.e 53x11 and maximum resistance on the turbos.

Having a MTB night ride Tuesday. Then a good rest

From what I've read rest is more important the older you get.

I'm not going in a home.

Anyway are you racing May 4th? Not that I give a **** just need a lift as my daughters due that weekend, so the car will be needed for the hospital run.

Nah.

Get them to go with you, they'll have St Johns Ambulance on stand by there 🙂

Sack the turbo, do a chain gang but sit in and sprint!

More rest, more sprinting.

Sack the turbo, do a chain gang but sit in and sprint!

I bloody will next weekend. 👿

Jase my daughters having one of those hippy births. Well that's the plan, but I expect it'll go all Jeremy Kyle on the day.

So what is it thats different about TTCC program compared with 3x2hr rides with a few hard efforts in each one?

Serious question, I've read the book, perhaps missed a point?

Oldgit, if you really want to know where you are, and whether what you are proposing will move you on, or if it is too much and so you need more rest you need to set up a performance manager chart. Drop me an email if you are interested and I can help you.

(I am an exercise physiologist, endurance coach, and in the very near future, also a consultant for the Garmin-Barracuda pro team).

Thanks for that, but I'm probably close to the point of no return. It's three weeks to race one, then it'll be racing twice a week, both midweek with a long Sunday recovery ride.

Psst...oldgit....don't fall for any of the snake oil, just practise sprinting, and do try to develop a **** em all attitude while racing.....

We need a touching the side of the nose emoticon to go here... 😉