limited cycling time

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2016-12-28 9:10 AM


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Subject: limited cycling time
Hi all,
Right now, I have about 4 hours a week over 3 workouts to devote to cycling. This will change in a couple months.
My question is, with 4 hours and 3 workouts, does anyone have advice or a routine that has worked well for them? I want to get max potential out of the time I have. I'm from up north, so this will all be indoors.
Thanks!!

2016-12-28 9:19 AM
in reply to: Burchib

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Katy, Texas
Subject: RE: limited cycling time
Do you have a power meter?
2016-12-28 9:38 AM
in reply to: Burchib

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Subject: RE: limited cycling time
Find the "Winter Cycling Program" on this site. There is one for using power and one for using heart rate. They are pretty intense, and workouts rarely go over 60-75 minutes. (As I recall, there is an optional longer ride.) With that amount of time, you're best served by doing plenty of intensity. I used that program (and similar ones) multiple times before getting a coach last year.
2016-12-28 9:47 AM
in reply to: Burchib

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Subject: RE: limited cycling time

I think you could realize some pretty good gains with that level of training.

For those three workouts, I would do:

60' with a focus on VO2 max intervals

60' with a focus on threshold intervals

120' with a focus on longer sweet spot intervals (like 4-5 x 12+') with the remainder just endurance riding in zone 2.

This is of course assuming you know how to structure those based on some measurable output of that workout (power or HR, though you could get away with RPE I suppose...).

 

2016-12-28 11:02 AM
in reply to: jmhpsu93


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Subject: RE: limited cycling time
Thanks everyone!
No on the power meter. I will search for that site.
2016-12-28 1:00 PM
in reply to: Burchib

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Subject: RE: limited cycling time

Originally posted by Burchib Thanks everyone! No on the power meter. I will search for that site.
The BT Winter Cycling Plan is here: http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=2332

Depending on your trainer type you can train using virtual power with several software programs. You'll need a PC/laptop and ANT+ speed sensor pickup (e.g. garmin gsc10) and a USB ANT+ dongle. IMHO it's the best way to train if you don't have an actual power meter. The BTWCP is available in the MaximumTrainer SW ($2.99/month, $9.99/6months, $14.99/12months).  The workouts are also available in TrainerRoad ($12/month, $99/12months) as there was a BT challenge group that placed the workouts on there.  Also there's GoldenCheetah (free) and I think the workouts may be available, if not I have the files that can be imported.

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