Training plan for race in 4 weeks

Re: Training plan for race in 4 weeks

Posted by: watt master

Hi there - heres my first post

I'm doing a 3 days stage race from 30'th may. I want to win it, so the question is how to structure my training the last 4 weeks.

I'm 42, 186 cm and 75 kg, bf appr 12, in good shape and have been cycling seriusly for 5 years. I have ordered two bottles of nolvadex to help restitution (as suggested by RG in previus threads).

My plan is this:

Monday AM: Tabata on my tacx i-magic. ie 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times
Tuesday PM: 2-3 hour group ride
Wednesday: Like monday
Thursday PM: 2-3 hour group ride
Friday: Like monday
Saturday: 2-3 hour group ride
Sunday: off bike

Would this do it? Any comments?

Another thing to the KK trainer threads: Do any of you know the Tacx I-Magic trainer? Could I do a watt test on that in your opinion?

Thanx guys.

WM

Bro you need two full days recovery per week...every week.

That 20 seconds "on" and then 10 seconds rest X 8 won't do much for you bro....not enough total time for starters.

Monday....off the bike

Tuesday..am do sprints on your trainer X 8. Tighten wheel down good. Rest 3-5 minutes between sprints of 10-15 seconds all out..... In the pm do a group ride HARD. Do timed 3 minute pulls HARD and well above your threshold power(VO2 max). Do 8 of these in the ride. TIME THEM. Do some theshold work too...like chase off the back for 10 minutes at a time.
EAT A LOT of carbs this day!

Wednesday...ride on your own going HARD for 20 minutes X 2 with 5 minutes really easy between sets. Each 20 minutes should be at or slightly above your 40K TT pace.

Thursday...group ride. Hard but not as hard or as long as the first group ride. Focus on steady tempo and threshold work. HOG the front of the pace line a LOT!...drag the pack around as much as you can. EAT!!!

Friday ...recovery ride on trainer for 45 minutes very very easy...like a walk. EAT!!!!!!!!!!!!!!!

Saturday...HARD group ride....2.5 hours
Sunday......Ride on your own at tempo for 1.5 hours non stop.

Try to get an hour more sleep than normal every night.

Week Two on Wednesday try 2 X 20 at 100% FTP(40K TT pace) and then 1 X 20 at tempo.

By week three you should try for 3 X 20 Wednesday at 40 TT pace(100 FTP) That is a bloody hard workout bro.

Saturday of week 3 should be a damn hard 3.5 hours in a group. Work on 3 minute TIMED VO2 max pulls and threshold work dragging the pack around...REALLY REALLY hard ride....force it all the time. Be damn sure you drink a shit load of sports drink and use some gels too.

Sunday of week three ....recovery ride for 45-60 minutes..DO NOT TRAIN!!! ..it's a walk on the bike...not one hill!

Week 4....

Monday...off the bike...go for a 45 minute walk

Tuesday....1 x 20 at 100% FTP...your 40K TT pace/power.... Then ride easy for 60 minutes max...endurance intensity. DONE...do no more. No am sprints

Wednesday....recovery ride 45 minutes super easy..NO HILLS...like a walk on the bike.

Thursday...tune up ride 60 minutes. Do two short hard efforts of 2 minutes. Do 1 X 10 at 100 FTP..... Do 5 high rep small chain ring...in the saddle sprints. Focus on leg speed not power. 60 minute total....DONE! Don't fatigue yourself.

Thursday am ...start eating a hell of a lot of carbs..eat carbs all bloody day....be a carb junky but not too much in the way of simple sugars.
This will stoke your glycogen stores. If you weigh 2-3 ponds more the next morning then you know it has worked because for every gram of glycogen stored you pull in 3 grams a water with it....both are very helpful on race day.

Friday....... RACE! 2 hours before the race drink a Vente coffee at Starbucks..that's about 700mg of caffeine. This will help spare glycogen in the first hour of the race. Do the same before every day of the stage race.

RG Last edited by Realgains on 05-03-2008 at 08:12 AM

Re: Re: Training plan for race in 4 weeks

Posted by: Realgains

Bro you need two full days recovery per week...every week.

That 20 seconds "on" and then 10 seconds rest X 8 won't do much for you bro....not enough total time for starters.

Monday....off the bike

Tuesday..am do sprints on your trainer X 8. Tighten wheel down good. Rest 3-5 minutes between sprints of 10-15 seconds all out..... In the pm do a group ride HARD. Do timed 3 minute pulls HARD and well above your threshold power(VO2 max). Do 8 of these in the ride. TIME THEM. Do some theshold work too...like chase off the back for 10 minutes at a time.
EAT A LOT of carbs this day!

Wednesday...ride on your own going HARD for 20 minutes X 2 with 5 minutes really easy between sets. Each 20 minutes should be at or slightly above your 40K TT pace.

Thursday...group ride. Hard but not as hard or as long as the first group ride. Focus on steady tempo and threshold work. HOG the front of the pace line a LOT!...drag the pack around as much as you can. EAT!!!

Friday ...recovery ride on trainer for 45 minutes very very easy...like a walk. EAT!!!!!!!!!!!!!!!

Saturday...HARD group ride....2.5 hours
Sunday......Ride on your own at tempo for 1.5 hours non stop.

Try to get an hour more sleep than normal every night.

Week Two on Wednesday try 2 X 20 at 100% FTP(40K TT pace) and then 1 X 20 at tempo.

By week three you should try for 3 X 20 Wednesday at 40 TT pace(100 FTP) That is a bloody hard workout bro.

Saturday of week 3 should be a damn hard 3.5 hours in a group. Work on 3 minute TIMED VO2 max pulls and threshold work dragging the pack around...REALLY REALLY hard ride....force it all the time. Be damn sure you drink a shit load of sports drink and use some gels too.

Sunday of week three ....recovery ride for 45-60 minutes..DO NOT TRAIN!!! ..it's a walk on the bike...not one hill!

Week 4....

Monday...off the bike...go for a 45 minute walk

Tuesday....1 x 20 at 100% FTP...your 40K TT pace/power.... Then ride easy for 60 minutes max...endurance intensity. DONE...do no more. No am sprints

Wednesday....recovery ride 45 minutes super easy..NO HILLS...like a walk on the bike.

Thursday...tune up ride 60 minutes. Do two short hard efforts of 2 minutes. Do 1 X 10 at 100 FTP..... Do 5 high rep small chain ring...in the saddle sprints. Focus on leg speed not power. 60 minute total....DONE! Don't fatigue yourself.

Thursday am ...start eating a hell of a lot of carbs..eat carbs all bloody day....be a carb junky but not too much in the way of simple sugars.
This will stoke your glycogen stores. If you weigh 2-3 ponds more the next morning then you know it has worked because for every gram of glycogen stored you pull in 3 grams a water with it....both are very helpful on race day.

Friday....... RACE! 2 hours before the race drink a Vente coffee at Starbucks..that's about 700mg of caffeine. This will help spare glycogen in the first hour of the race. Do the same before every day of the stage race.

RG

Very concise training plan RG. Any cyclist would be lucky to have you as a coach!

Great post, RG - thanx a lot. I'll follow the plan.

Why don't you think much of the Tabata training plan? I've read a lot about it and it seems that it should boost your anaerobic capacity.
Anyone have experience in this field?

I'll report back how the race goes.

Thanks again 🙂

wm