Increase your Cycling Power over the winter = Faster times on 2009

BTers,
As I mentioned on a few threads over the past weeks, for winter I want to lead a virtual training group for any BT member looking to increase his/her cycling power over the general phase (aka as base phase, off-season, etc.). This will be a 14 week program with a 2 week break for December holidays open to any member, it is FREE and it is a “do at your own risk kind of thing”*.

Please keep in mind this won’t be an specific coaching program individualized for each athlete; it is more my way to give some online support** to those BTers looking to become stronger on the bike who don’t have the knowledge, have experience as to how address it or just want to join the group and help motivate each other.

We’ll follow a periodirized plan; we will address 3 important physiologic training adaptations: VO2 max, metabolic fitness and long course race pace. You’ll learn how to do your own testing and I’ll give tips to adjust the plan to fit your goals or answer questions to any of those following the plan through the training thread. This plan will work for those training with a power meter and HR/RPE although with the latter please be aware that unless you can do a TT test under the same circumstances before and after, the results will be hard to quantify. (we can talk more about this later)

This training group is intended to help those who biggest limiter is cycling power or who want to get a solid jump start for 2009 during the winter months. Since the plan will go from Nov 17, 2008 until the 1^st week of March this might not be the best approach for those racing long distance events early in the year (before March 09).

For those racing any Oly/70.3 on May or later and IM on June or later this general preparation plan should fit your season plan and goals. The plan will fit better those focusing on Oly, 70.3 or IM and will follow a 3x week frequency so you can balance it with swim and run in the schedule. Remember we are triathletes and as such we should strive to be good athletes at all 3 sports.

Plan breakdown and details below:

11/17/08 to 12/21/08 - 5 week block – General Preparation Phase with test week
Get back into the training rhythm. Get back in shape slowly but surely, make sure you built into a nice routine and start gaining fitness while adding some bouts of intensity gradually. Lay down the foundation to adapt the body to handle greater loads of training in coming weeks. 20min and 5 min TT testing done on week no. 3 we’ll use two short tests and use the critical power model to calculate your power threshold. 

12/21/08 to 01/4/09 - Holiday Break (2 weeks)
If possible do 1-2x short easy rides per week with some bouts of intensity. If biking is not an option, stay active in any way, do some swim, run or any other sports. Just avoid remaining totally inactive for 14 days!
 
1/5/08 to 1/25/08 – 3 week block – VO2 max phase
We begin this block by focusing on increasing your work capacity at VO2 Max or maximize cardiac fitness. This is when the real ‘increasing your power focus’ begins. This will be hard but short interval sessions.
1/26/08 to 3/08/08 – 6 week block – Functional Threshold Power phase
We switch gears and focus on increasing your work capacity lactate threshold or maximize your metabolic fitness of muscles. This is critical for all endurance tri distances, the higher your FTP the faster you will be able to race from sprint to IM.

ANYWAY, If you want to join post in here or shoot me a PM and remember that starting date is the week of 11-17-08!

* By “Do it at your own risk” I am referring to the fact that you should be cleared by your MD before you start any sport activity, it should fit your goals and since it is a general plan not design for an athlete in particular you should adjust the training based on how you cope with the suggested load (listen to your body).

** By “online support” I am referring to the fact I’ll be available to answer questions and provide tips through the BT training thread. Just want to clear that up and avoid giving the misconception that this is a direct coaching thing. It is my little way to give back to BT if you will