Training
February 2012
Four weeks to go until the racing season starts proper. If you followed the plan the base of your pyramid of training will be the broadest and best you've ever had and the change from base training to race pace starts this month. The likelihood that conditions will be ideal for personal bests in March are pretty remote so we will introduce higher intensities gradually, and personal bests or higher positions will come as the season progresses.
Sunday
I think the Sunday club run is still a great place to be but road racers will need hillier terrain and time triallists flatter rides so there will be a bit of compromise required to train in the group.
If you are road racing use the climbs for "over gear" work, just one sprocket higher than normal. Don't race up the climb but control the reduced cadence to take the heart rate to the top of level 3, then allow it to come down to the bottom of level 2 after the effort and resume the group ride.
Time Triallists use flatter sections of the ride to use a bigger gear and introduce 3 minute efforts with heart rate at top of level 3 if you can manage it.
You've just introduced long interval sessions to your training.
Monday
Day off.
Tuesday
If you can, try and ride to the track tonight and if possible by a longer route to get a total training ride in of 2hrs (up to 4hrs for seniors and juniors if work or study allow would be good). Aim for the middle of your level 2 for all of the ride.
Wednesday
Continue the power session of the last two months. Refer back to refresh your memory of the work/rest balance (see links in blue panel above).
Thursday
At the track try and get into a small group for the first half hour but make sure you are warmed up before starting the work. You need a small group of 4 riders (just 2 riders is ideal) so that you can do approx 45secs on the front and 45secs on the back working at a pace that keeps your heart rate within the level 2 zone. Keep it smooth, no kicking through, just like a good Team Time Trial. Enjoy yourself in the bunch for the final half hour.
Friday
Day off.
Saturday
Pyramid turbo session of very short work and rest intervals.
Warm up for 15 mins then select the big ring and next to largest sprocket. From a near standstill and seated, accelerate hard for 5seconds, rest for 5seconds and repeat for a total of 5 efforts.
Rest for 2 minutes and then change up one sprocket and repeat the blocks of 5 efforts and 2 minutes rest again and again until you reach the smallest sprocket (the top of your pyramid).
Then repeat the blocks of 5 efforts and 2 minutes rest but now changing down the sprockets until you reach the next to largest sprocket again. (the bottom of your pyramid) You will need a good warm down and remember to drink.
Remember all this training is aimed at starting racing in March. Get your handbook out and get your entries in now.
Dave Mellor - 2012
