Winter Training is just around the corner.

Over the past few months I’ve cycled close to 6000 km, giving me an average of somewhere around 750km/month considering only the months of 2017. However, my training was never consistent as it can be seen by the graph below.

I’d like with this post is to understand my necessities for next season and create a detailed plan of how I’m going to proceed with the training. As this year’s winter training is looming on the horizon, I need a lot of preparation and motivation to keep my training going all the way to April.

Setting Goals

This season was quite short on races on my part. I did not do as many races as I wanted to, neither trained as much as I should have. But, two structured 4-week training plans that I managed to complete during the season gave me an idea of what I should expect.

I want:
– To give myself the best chance of winning the local crits and perhaps take part on some road races by next year.
– To improve my hour FTP currently at 220W.
– To improve my climbing ability. Lose weight and lots of hard 5 minute efforts.
– To get better at the end of long efforts. Steady pace aerobic work.
– Lose weight. Currently 76-77 kgs. I can probably get to 72 kgs without losing much of my current form.

Limiting factors

Based on this year’s few races and the training done, time is the apparent liming factor.  I expect it to be less of a constrain once a schedule is set.

It seems like my ability to recover between hard efforts during a race is very poor. I want to address this with some very intense aerobic training.

If I use the FTP table present in the Cyclist’s Training Bible by Joe Friel I find myself at the bottom of Cat 4 cyclist category with something close to 3 W/Kg for a 20 min FTP.

Avoid getting fat

This is going to be hard. An easy to follow diet plan has to be made. NO CAKES AFTER LUNCH. Eat always lean meat and just enough carbs.

Mix it up – Volume, intensity and frequency

Both long rides and top-end training are important. I don’t wanna make the mistake of focusing on one and forget about the other.

The schedule should consider Tuesday high pace ride for around 1h30m and long rides (3h to 4h) on Sundays.

Be realistic

Unfortunately I don’t have 5 hours a day to dedicate solely to practice. I need to find some balance between work, training and social life.

Stop making excuses

Cycle, cycle, cycle. No excuses allowed. READ THIS AGAIN in case motivation is low.

Conclusion 

For my first winter training schedule I’d like to combine both intensity and base work. During the week concentrate on some specific and intense sessions,  when time is more limited. Leave longer rides to do over the weekend.

First block 4 weeks

Monday – Rest. Use the day to do some stretching or swim.
Tuesday – 1h30m ride
Wednesday – gym leg training
Thursday – 1h easy ride turbo trainer.
Friday – gym leg training.
Saturday – 1h-Swim
Sunday – 3h endurance group ride

Second block 12 weeks

Monday – Rest. Use the day to do some stretching or swim.
Tuesday – 1h power 4, 1, 3, 2, 4, 1, 3, 2, 4, 1, 3, 2
Wednesday – 1h steady pace recovery ride
Thursday – 1h30m power 1,3,2,4,1,4,1,2,2,4,2,3
Friday – Rest. Swim
Saturday – 1h-1h30m power sprints
Sunday – 3h endurance group ride

Power 1
15 min – Warm up
5 x (4 min high intensity + 2 min low intesity)
5 min cool down

Power 2
15 minutes – warm up (increasing intensity)
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
5 minutes cool down

Power 3
10min warm-up
3min (semi-high intensity)
2min low intensity
8 x (3min high intensity + 2min low intensity)
5min cool down

Power 4
10min warm-up
3min (semi-high intensity)
2min low intensity
4 x (6min high intensity + 4min low intensity)
5min cool down

Power sprints
This exercise improves your maximal sprinting power through neural adaptations. You shall perform a
maximal sprint acceleration starting from slow speed (0-5 km/hr). Use a hard gear. Between each sprint you need full recovery (5+ minutes).

Training taken from http://www.training4cyclists.com/

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