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headwind

turbo training input requested

Hi All, I know Ive been MIA recently, but Ive been looking in and just little time to post.  Being that I dont have Cape's nads, Ive put my bike up on the turbo still Spring for the most part. having said that, Im looking for some advice on how I should progress.  I do a number of work outs but the two most common center on building endurance pace power via 5x 5min endurance x4min recovery efforts and then cadence drills.

My question is this.  for the 5x5x4 efforts should I increase the power and keep that structure, or is it better to say go to 5x5x3 and keep the same power. Or should I head for both increased power and reduced recovery time? Given I have to face this for the next 3-4 months, Id like to do this so my 09 season is productive.  My second question centers around my cadence drills.  Right now I do 2 sets of pyramids that are 1 minute on and 30 sec's recovery increasing 5 rpm each time. I do 5-10 min recovery between pyramids.  So, right now, I envision doing these with increasing power for the same time, but again, I could keep the same power and just increase my efforts.  I can see that doing both is a goal, but again wondering if I can get suggestions about the best way forward.

Cheers, and thanks in advance for the info.

hw
CapeRoadie

Re: turbo training input requested

headwind wrote:
Hi All, I know Ive been MIA recently, but Ive been looking in and just little time to post.  Being that I dont have Cape's nads, Ive put my bike up on the turbo still Spring for the most part. having said that, Im looking for some advice on how I should progress.  I do a number of work outs but the two most common center on building endurance pace power via 5x 5min endurance x4min recovery efforts and then cadence drills.

My question is this.  for the 5x5x4 efforts should I increase the power and keep that structure, or is it better to say go to 5x5x3 and keep the same power. Or should I head for both increased power and reduced recovery time? Given I have to face this for the next 3-4 months, Id like to do this so my 09 season is productive.  My second question centers around my cadence drills.  Right now I do 2 sets of pyramids that are 1 minute on and 30 sec's recovery increasing 5 rpm each time. I do 5-10 min recovery between pyramids.  So, right now, I envision doing these with increasing power for the same time, but again, I could keep the same power and just increase my efforts.  I can see that doing both is a goal, but again wondering if I can get suggestions about the best way forward.

Cheers, and thanks in advance for the info.

hw


Be glad you don't have my nads, mate.

My first response to your question will be with... questions, of course!

You say you want a "productive 09 season".  So... are you going to do road races?  How many?  What are your goals if not racing?  And if you are racing, what are your "A" races, i.e., the ones you really want to target for a PR or win?  Are you targeting crits or hilly road races or ITT's?  I'd need to know what your plans are before designing a training regimen for you (which I would be happy to assist you with, now that I know something about it).  Also, how much time do you have to train?  How many days per week?  Will there be any gaps in the training before next April (like travel to Greenland, for example, etc.).

You'll want to do a base period, a build period and then transition into racing, if that is your goal.

More questions:  do you have a fixed gear bicycle, a cyclocross bicycle and/or a MTB?  Do you have rollers as well as a trainer?  Are you willing to cross train (weightlifting and possibly other "fun" sport like running or Nordic skiing)?

And go outside, man.  The air is nice.  I am sure you've got enough gear from living in the wild to survive on a bike in winter, especially living in Tennessee.

Give me some info.  I love training planning.  Almost as much as the training.

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