Offseason cycling workouts

LaurenSU02 - 2008-09-19 9:51 AM No weights, no plyometrics, just more time on the bike .

X2

I have a question along the same lines. I just got a Garmin 305 with the cadence. What is the optimum cadence avg for a run of the mill tempo ride? I'm sure this varies by individual, so I will say that I am a clydesdale who is about two months back in regular training after a year or so layoff. What about heart rate? Those are two features that little jewel has that I have not been privy to in the past, so thats why I have the questions.

This thread is a good starting point for heart-rate training:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1

Don't hesitate to post in that thread or back in this one, or PM me, if you have any additional questions.

I glanced at the first couple pages in that thread, and I have a few questions:

1) Where is he getting his ranges from?  In his examples, he tells us what HR his example got from his test, and then he magically had the ranges.  Where does that come from?

2) What effort does one put into these runs?  He said he was against "max" training, because it's unhealthy and hard to recover.  For biking, he gives us a cadence number of stay around 90 rpm, but he really doesn't say how "hard" to go for swimming or running.  I mean...I could go run for 10m/20m very very slowly or pretty dang hard...and both will give quite different HR results.  Do you basically just run as hard as you can for the final 20m?  What if you push too hard and end up having to stop to walk?

3)  This is something I am always confused on when I read HR training articles.  What zone do you train in?  From what I gather...you mostly stay in Z2, but sometimes I see some Z1 and Z3 discussed.  Is there just a plain and simple answer here?  Something like:  Train X% of your time in Z1, train Y% of your time in Z2, train Z% of your time in Z3, etc, etc, etc.  I'm old school I guess, because to me, my brain connects training harder (with more effort) with doing better.  But, I guess that is not necessarily the case, is it?

I currently think that I probably (like most people) I probably train to hard.  On a 3m run, my avg HR was 150.  My guess (yea, yea, I dont have my zones tested yet) is that is most likely Zone 3 for me.

Thanks in advance to anyone who  takes the time to field my questions.

Ride lots, but since you asked about "specific workouts," here's a bit more...

Trainer work-outs:

• Tempo intervals:  10-20min warm-up, 2-4 X 10min in zone 4 (threshold) with 1-2min EZ between each, 10-20min cool-down.  Fewer, longer intervals are fine, but probably no need to exceed 60 minutes in Z4...
• VO2-Max intervals:   10-20min warm-up, 4-8 X 4min in zone 5a with 3-4min EZ between each, 10-20min cool-down.
• Strength:  10-20min warm-up, alternate hard BCR intervals with recoveries in small chain ring (SCR), 10-20min cool-down.

Sitting in front of the TV, "just spinning" is OK for recovery, but if you're going to spend time on the "drainer" make the most of it!  You can get creative with the above.  I find mixing it up makes the winter trainer rides go by faster.

I hesitate to mention....weights....  -->Of course riding more is better, and by working in some big chain ring (BCR) intervals, you can work "strength" and address hills/windy riding limiters.  However, I don't expect anyone to ride 7X per week during the winter.  Incorporating 2X per week of squats, calf-raises, lunges, hamstring curls, upright rows along with a solid core routine (abs, obliques, hip-flexors) can help, especially if you're getting smoked on the hills or into the wind.

Hi Todd -

I started the post and Lauren was nice enough to PM me to let me know you had some questions.

1. The ranges come from the LT Calculator here on the site or using the TTB. (Triathletes Training Bible).

2. What runs are you talking about? 80-85% of your running should be done aerobically - Zone 1 or Zone 2.

3. 80-85% of training time should be Zone 2 and the other % should be Z4, but this all depends on a number of factors: your starting point, your fitness, your time of the season, and the events you are racing (long or short).

4. Like I tell people in the Gold Forum - do the test, use the plan, the rest is just execution. Many people overthink this stuff, but in reality its very simple. Train, rest, repeat.

Good luck!

Its all about the dead lifts and one leg lunges, but don't tell anyone. ;-)

Mike-

Thanks for the reply, much appreciated!  As for what run I was talking about in 2).  I was referring to the test run itself.  How hard to take it.  I think I found my answer though, by reading on further in the thread Lauren linked above.  You gave someone a 1-10 effort answer, which is what I was looking for.

You are welcome, my pleasure. And yes, just go until you blow (blow up or blow chunks). It may take you a few tries to get the effort right - just think about it being a long 5k or a short 10k - go as hard as you can. ;-)