What does your cycling training schedule during the week look like? Interval/threshold/long ride? I’m trying to figure out what pattern works the best and I would like some suggestions. I’m training for sprints and olympics.
Thanks!
Well it all depends on what your relative strengths and weaknesses are. A strong swimmer and runner who is a poor cyclist is going to have a different training time distribution than a great cyclist who can’t run or swim very well.
And then, within cycling, you will also vary your training based on what you need to work on. There are times to focus on longer, slower rides. There are times to focus on VO2 Max development, and times to focus on LT work. So to say which pattern will “work best” for you is almost impossible. While there are a few basic principles that apply to everyone, training responses are also very individual, and are going to vary from person to person.
Also, there are going to be variations in training based on “reality”. Someone who works 55 hours per week is going to have to do more high speed and high power work, just to make the most efficient use of their limited available training time. It might not be ideal, and maybe they should be doing more long rides, but… that’s just the way it goes sometimes.
So… the simple answer is, yes, there should be a mix of VO2 max/threshold/long work. But that mix is going to be different for everyone.
Two patterns that have worked for me:
This one I do my long run on wednesday
Tue Fast Tempo Ride
Thu Hill repeats or long intervals
Fri Fun ride
Sat longer ride
This one I do my long run on sunday
Tue Fast Tempo
Wed Long
Thu Optional
Fri Intervals
Sat semi long in a park
jaretj
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If I recall correctly from some of your previous posts, you have some background in running. I don’t know what your level of fitness/experience is in swimming or cycling.
Although there are probably many books available that can give good, sound advice on each discipline; If you were to read Jack Daniels’ “Running Formulas”, this will provide a good solid background on the different aspects of training. You can fairly easily adapt these principals into your swimming and cycling routines based on your fitness level for the distances you want to compete at.
Technique plays a large role in swimming and getting a good fit on your bike is a big player for the cycling aspects, but the physiological aspects of training aren’t going to be much different from one to the other.
Get well informed on the basics, determine where you are in terms of fitness level for the discipline you are seeking to train then make your plans accordingly. Do not overlook the importance of a “base” in any of the three disciplines.