2010 bike training plan

Listed in: bicycling

The Plan 1

Start Date: February 22, 2010

Annual Hours: 500

Season Goals 2

  • Complete the King of the Mountians Challenge :(
  • Time trial or other similar performance goal ( Angeles Crest, Palomar... ?)
  • Complete a 200km, 300km, & 400 km brevet ( ummm ...the 600 km brevet scares me )

Training Objectives

  • Improve speed endurance - spin @ 140 RPM w/o bouncing
  • Improve climbing - reduce body mass to 210 lbs. by Bear & 190 by ( Angeles Crest, which I'm probably not riding ) - end of November
  • Improve training consistency - complete all mid-week workouts in Build period
  • Improve training consistency - start a weight training program
  • Improve muscular endurance - shoot for CP60=250 by Bear & CP60=275( ? unrealistic ) by Angeles Crest
Wk. Monday Important Rides 3 Period Hours Emphasis 4
1 2/22 Base 9:00 E,S
2 3/1 Base 10:30 E,S
3 3/8 Base 12:00 E,S
4 3/15 Rest 7:00 E,S,T
5 3/22 Base 9:30 E,F,S,M
6 3/29 Base 11:30 E,F,S,M
7 4/5 Mulholland Challenge (b) Base 12:30 E,F,S,M
8 4/12 Rest 7:00 E,F,S,M
9 4/19 Base 10:00 E,F,S,M,A
10 4/26 Breatheless Agony (b) Base 12:00 E,F,S,M,A
11 5/3 Rest 7:00 E,S,T
12 5/10 Base 12:30 E,F,S,M,A
13 5/17 Base 13:30 E,F,S,M,A
14 5/24 Base 14:30 E,F,S,M,A
15 5/31 Rest 6:30 E,S,T
16 6/7 The Bear Build 10:30 E,M,A
17 6/14 Build 10:30 E,M,A
18 6/21 Rest 6:30 E,S,T
19 6/28 Build 10:30 E,M,A
20 7/5 Build 10:30 E,M,A
21 7/12 Rest 6:30 E,S,T
22 7/19 Rest 6:30 E,S,T
23 7/26 Rest 6:30 E,S,T
24 8/2 200 km. Brevet (a) Base 9:30 E,F,S,M
25 8/9 Base 10:30 E,F,S,M
26 8/16 300 km. Brevet (a) Base E,F,S,M
27 8/23 Rest E,S,T
28 8/30 400 km. Brevet (a) Base E,F,S,M
29 9/6 Rest E,S,T
30 9/13 Rest ? E,S,T
31 9/20 600 km. Brevet (b) Base E,F,S,M

Notes

  1. This is an annual trianing plan as described in Joe Freil's book The Cyclist's Training Bible. It is a guide to help me reach my goals and will undoudtedly change as the year progresses. I've found that taking the time and writing things out helps me understand things better. So, that's why this is all here.
  2. There are some other objectives and constraints worth mentioning. The weekday training will be part of my daily commute to work. It is important to ride safely and observe traffic laws. I'm doing this for my health and welfare, not because I choose to race.
  3. The rides are prioritized. "a" rides are most important. I will spend considerable time and effort preparing for them and riding them. I'd consider them "races" that I'm willing to invest considerable effort and energy to complete. "b" rides are moderately important. How I prepare for and execute these rides is more dependendent on how tired or energized I feel before the ride. "c" rides are hard workouts. They should not jeapordize "a" and "b" rides.
  4. Rides can emphasize different skills. The codes have the following meanings:
    E Endurance training delays the onset of fatigue during long rides. Apparently the time required to build endurance is exhorbitant.
    F Force workouts are intended to Improve muscle dynamics. Riding over hills is the operative activity to achieve this. I don't mind these sorts of rides.
    S Speed Skills are not riding fast. Instead, they focus on improving mobility - the ability to handle the bike efficiently and effectively while turning the cranks quickly nad smoothly.
    M Muscular Endurance is the ability to turn a relatively high gear for a long time.
    A Anearobic Endurance involves training to continue working hard even though the body is crying out for relief. Long sprints and short climbs are the usual times for this to occur. This is a good way to improve VO2max.