New! Training Plans

[JCR]

Good stuff!

How much training are you getting in?

Different over the course of the training, but probably average 7hrs a week. Not a lot at the moment compared to some others, but it is all good work, no wasted time. It is actually probably an ideal amount for me at the moment.
Like Alex once said, 'You have to learn to walk before you can run'.

63km sprint on the flat!!!

How much of that could be attributable to the recent training? What was your previous top speed in similar condition?

Not really sure sogood, I don't really have any previous data recorded. I did get close to 60 the other day. I think all of it could be attributed to the training seeing as I have only been riding a short time, then again I have only recently started adding in flat sprints to my training in the last couple of weeks. The first 4 weeks were endurance/base, so maybe by the time I have finshed the 13 week block...... 70km/hr sprints
I am happy regardless. I have not done any fitness training before I started cycling so it's going good considering.
Like I said above it is good having a plan to follow and so I know what to do and no time is wasted with junk training.

[toolonglegs]

Good stuff JCR...where was the race at?.You are certainly flying for a newbie...keep it up.
ALl this talk of coaching sounds very nice...once my weight is down and I have a powermeter I am going to ask some questions .Ant is raving about it too...not sure who his coach is thou.

[sogood]

Irrespective, 63km/h sprint speed is most impressive in the amateur ranks. I understand that the pros can just hit 70km/h.

[JCR]

I though they would go faster than 70 ??

Race was just a club race TLL, I raced C. I dare say next grade up will be surging and trying breaks etc. than what C grade did. B was only 1km faster and D was only 1 or 2km/hr off C. I was told pace is usually a bit quicker, but was a bit windy.
I was suprised at how easy riding in a bunch is and my HR was fairly steady through the 45mins, led a few laps around but no one would really work to pick up the pace, plus I didn't really know what to do being my first race.

Yes, I looked at powermeter prices the other week I might get one one day. Although I did see a good deal on a set of zipp404s with power tap, only $500 (minium order 5 sets) from Indonesia.... they wouldn't just take my money and not send anything would they ?

[Alex Simmons/RST]

Irrespective, 63km/h sprint speed is most impressive in the amateur ranks. I understand that the pros can just hit 70km/h.

Pro sprinters perhaps but not a lot of them. Indeed many are slow twitch monsters that don't have much of a sprint at all.
63 is definitely very good going if we are talking flat and windless.

[Alex Simmons/RST]

Good stuff JCR...where was the race at?.You are certainly flying for a newbie...keep it up.
ALl this talk of coaching sounds very nice...once my weight is down and I have a powermeter I am going to ask some questions .Ant is raving about it too...not sure who his coach is thou.

Note that JCR has a training plan, not a coach.
Ant. does have a coach (not me).

[toolonglegs]

Good stuff JCR...where was the race at?.You are certainly flying for a newbie...keep it up.
ALl this talk of coaching sounds very nice...once my weight is down and I have a powermeter I am going to ask some questions .Ant is raving about it too...not sure who his coach is thou.

Note that JCR has a training plan, not a coach.
Ant. does have a coach (not me).

Yeah I wasn't sure if Ant was with you or not.
One thing I have to get right is immune system...doctor put me on antibiotics again.... dosen't look great for my "A" race on Sunday...oh well better to hit it on the head fast....then think about power meters

[JCR]

Well after reading here that 63 might have been a bit too good I thought I would try again. I had some flat sprints for this morning anyway so it worked out good.
Best of 55 and 58 so for 63 there must have been some contributing factors, but I guess it also depends on how fast you are initially going before the sprint as well.

[Mattsbike]

Here's an interesting tidbit from Robbie McEwen's twitter: http://twitter.com/mcewenrobbie

Managed some sprint training this afternoon, 70km/h in 4 of 6 sprints - i can live with that

Kinda puts it into perspective.

[Addict]

Just thought I would give an update on my plan.

It's going great, just starting week 8.

Won my first crit on the weekend with my average HR what I normally can sustain for 100km, so I think I will be upgraded next race, maybe even I shot at winning B grade??
Sat on the front for half a lap then sprinted from a fair bit out, (about 2-300m) and hit a PB sprint speed of 63km on the flat.
Is a great testament to Alex's training plans. Having only been cycling for 3-4months with training in the last 8 weeks by Alex's plan.

just so i understood correctly... ur saying u've only ridden a bike for 3-4 months? what type of cycling was done during these 3-4 months..?
whats your background/history like.. did you do any other sports?

sorry for the questions, but it helps to put things in perspective...

[JV911]

can the training plan be easily adapted to running (treadmill) in the event of inclement weather?

email sent re questionnaire

[JCR]

just so i understood correctly... ur saying u've only ridden a bike for 3-4 months? what type of cycling was done during these 3-4 months..?
whats your background/history like.. did you do any other sports?

sorry for the questions, but it helps to put things in perspective...

No, questions are fine... well a little personal, but... Yeah, around December, it's end of April so probably more like to 4-5 months. Riding was just normal riding a few times a week for around 2months then started riding bymyself harder for a month or so before I started the training plan. Before cycling I did not do anything for the last 2 years (chemo drugs once a week) I could barely walk for 15 mins 18months ago. I did do a little running for exercise within that 2 years also, but nothing that would 'train' me. Before that (which is more than 2 years ago) I did not exercise. I did motorbike road race a 600 within the last 2 years, but that was only about 6 times last year and a 10 min road race on a motorbike is nothing like doing a hard cycle. I am early 20's so still pretty young, which is why I think I came back stronger. At the moment I race motorbikes again every now and then, but cycling is my only real exercise.

I read a powerbar ad once... 'Just because something has never been done, it isn't an obstacle it's motivation.'

I'm off to do some hills!

[Addict]

off topic... but was ur what class was ur motorbike race?? ive done about half a dozen track days and the thought has crossed my mind

[JV911]

good work JCR, keep at it mate

[Alex Simmons/RST]

can the training plan be easily adapted to running (treadmill) in the event of inclement weather?

The plans are for cycling, so there is no "running equivalent" session for any of the workouts.
However I can allow for days where a multisport athlete has other training scheduled.

If you need to train indoors for whatever reason instead of the ride suggested, it would be much better to ride a bike on an indoor trainer, or ride on an ergo bike.

[JCR]

off topic... but was ur what class was ur motorbike race?? ive done about half a dozen track days and the thought has crossed my mind

I don't really want to keep going off topic with this thread and making a mess of it Superstock 600 last year (selling my 600) and Supermoto last/this year.

[JV911]

can the training plan be easily adapted to running (treadmill) in the event of inclement weather?

The plans are for cycling, so there is no "running equivalent" session for any of the workouts.
However I can allow for days where a multisport athlete has other training scheduled.

that's cool, understandable. i guess i was thinking one could do x minutes in y HR zone or intervals

[Alex Simmons/RST]

can the training plan be easily adapted to running (treadmill) in the event of inclement weather?

The plans are for cycling, so there is no "running equivalent" session for any of the workouts.
However I can allow for days where a multisport athlete has other training scheduled.

that's cool, understandable. i guess i was thinking one could do x minutes in y HR zone or intervals

While many of the training principles still apply to running (since they are both aerobic endurance sports), the duration and intensity of efforts is different for running and the impacts on the body are different, so they are not directly comparable sessions.

[Alex Simmons/RST]

Hi folks.

How are those with training plans going?

[JCR]

I'm going to start riding again tomorrow because I can use my wrist a bit now. You got my email about the new plan staring 7 June ? I will forward it again if not.
Look forward to the new one .

[1q2w3e4r]

I've been going great with mine, haven't missed a session as I'm heading towards the end of week 5. Endurance base is definitely there, I can feel it on the longer rides and it really opens your eyes how much if you just ride off perceived effort the amount of "junk" miles you do. Either not fast enough, or too fast.

Really looking forward to finishing the training plan and stepping into another one.

[Alex Simmons/RST]

I'm going to start riding again tomorrow because I can use my wrist a bit now. You got my email about the new plan staring 7 June ? I will forward it again if not.
Look forward to the new one .

Yep, got it! How's the wrist? Bugger about that, considering you'd started to win races, go up a grade and place there as well
We'll take that up another level in next block.

[Alex Simmons/RST]

I've been going great with mine, haven't missed a session as I'm heading towards the end of week 5. Endurance base is definitely there, I can feel it on the longer rides and it really opens your eyes how much if you just ride off perceived effort the amount of "junk" miles you do. Either not fast enough, or too fast.

Really looking forward to finishing the training plan and stepping into another one.

[JV911]

How are those with training plans going?

really good - apart from the fact that i'm riding more than i would have otherwise its great to have som structure to each ride rather than just going out and tooling around. my fitness level has increased, i can spend longer at higher HR and recover better from efforts. i think my max HR has increased too

[JCR]

I'm going to start riding again tomorrow because I can use my wrist a bit now. You got my email about the new plan staring 7 June ? I will forward it again if not.
Look forward to the new one .

Yep, got it! How's the wrist? Bugger about that, considering you'd started to win races, go up a grade and place there as well
We'll take that up another level in next block.

Sounds good.

Wrist is good, considering only pinned last week. Rode 120km with it today shock first ride back after a couple of weeks hahaha, I though it would be tough but I don't seem to have lost too much, just have to avoid bumps.