Wednesday, December 3, 2008

The 10hr Training Week For Real People

I generally advocate training principals around periodization, however I know many of you will feel that you don't have the time for it,  don't know how to implement it,  or will just never get around to doing it.  Fair enough.  This post is for those of you who want some structure behind your training but don't want to get too deep into it.

Ten hours of training per week is a magic number for most serious recreational riders. If you can train for 10 hours in a full week you will put to use much of your genetic potential. Who has the time for much else when you have a job, family, house, and real-life commitments anyway???  With 10 hours each week, you’ll have room in the training schedule for some quality work and also some easy riding for recovery and socializing.

What You Can Do:  Assuming that you work a normal 9-5 job on weekdays and have some time to ride on weekends.

Monday: Rest day. Stay off the bike at least one day a week to help recovery. You might want to keep blood circulating with some light upper-body weight training or an easy walk.

Tuesday: Ride 90 minutes. After a warm up, do 5 to 10 sprints, or a short training time trial, or short intervals at a heart rate around 90% of your max. Get some intensity into this workout.

Wednesday: Ride 2 hours with the emphasis on endurance. Heart rate shouldn’t go above about 85% of max.  TIP If you’re pressed for time, split 2 hours of training into a couple of rides. For instance, go hard for an hour in the morning, maybe on the trainer or on the commute to work. Then pedal easily after work or in the evening to promote recovery.

Thursday: Ride 90 minutes. Ideally this can be a group ride or training race in the evening.  Get some intensity in.

Friday: One hour coffee ride with friends. Finish up with a short weight training session.  Commuting to work is also a great way to get in this recovery ride. 

Saturday: Two hours with some hills in it. This should be a good quality ride to build the strength in the legs.  If you have a race tomorrow then make it an easier ride.   A short two hour ride leaves time for chores and family responsibilities

Sunday: Ride 2-3 hours. Race, do an endurance ride, or go out with a spirited group. This is the day to reap the benefits of your improved fitness.


Anonymous said...

Isn't this by Carpenter Phinney?