There are 26 weeks to go until the Etape du Tour and 2668 miles to go or 102 miles a week.
Its time to knuckle down to a more regimented training plan beyond just getting the miles in, also to set some interim goal to make the challenge more attainable.
Fitness testing.
My fitness testing is based on the Carmichael Training Systems Field Test.
Chris Carmichael was Lance Armstrong’s training coach throughout his 7 year reign of the Tour de France. As an offshoot Carmichael has released a number of cycling training DVDs for use on turbo trainer devices, ( I tried one on holiday in the resort gym and they are hard when done correctly!) The basis for setting your training boundaries and expanding these is the CTS Field Test.
Start with a 10 minute warm up on the bike, starting gentle then picking up the tempo a little bit of high cadence, all in all loosen up the legs.
Test 1 – From a standing start ride an 8 minute time trial as hard as you can, maintain a consistent cadence and ‘leg burning’ effort throughout. Record your average heart rate for this effort and distance covered.
Take a 10 minute ‘rest’ pedalling throughout, regroup and get ready for another go!
Test 2 – A repeat of Test 1
A ten minute warm down to work the lactate out of your muscles and get your breath back.
What to do with the results? You take the highest average heart rate of the 2 tests and this forms the basis for setting your training boundaries.
My Results – Looked like this
Date: 06/01/2011 | Test 1 – 4.04 miles 161 bpm avg | Test 2 – 4.01 miles 164 bpm avg |
|
Work Out | Training Goal | % age of CTS Field Test | Heart Rate range (intensity) |
Endurance Miles | Aerobic Development | 50 - 91% | 82 -149 |
Tempo | Aerobic Endurance | 88 - 90% | 144 - 147 |
Steady State Intervals | Increased Power at Lactate Threshold | 92 - 94% | 150 - 154 |
Climbing Repeats | Increased Power at Lactate Threshold | 95 - 97% | 155 - 159 |
Power intervals | Increased Power at V02 Max | 100% + | 164 + |
My training will also incorporate my rowing, as a member of Walton on Thames Rowing Club I hope to be come part of the Veterans squad during 2011. The rowing training will also be a good all body conditioning and cross training that can only help support my efforts on the bike. In particular the rowing club circuit training is very focused on core strengthening work.
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Rest / Light recovery ride | 30min turbo
Circuits | Turbo Training | 30min turbo Circuits | Rest | Ride with the Kingston Wheelers | Row with Walton on Thames RC /Sportive Ride |
My work on the turbo will be focused on improving my consistency in the hills, this can be done by adjusting the resistance setting on the turbo trainer.
My stepping stone goals for 2011 are to get involved in the cycling club time trial series. This race against myself and the clock will help to build power and endurance as well as a bit of friendly rivalry amongst club mates.
Participate in Sportive rides, to practice my group riding, clock up the miles and spend time on the bike out doors. When we eventually move into spring I shall brave the commute into the office by bike, this should take about an hour each way.
My Sportive Calandar…so far
Sportive | Date | Distance |
La Fuga Club Run | 22/01/2011 | 65 miles |
Hell of the Ashdown | 27/02/2011 | 66 miles |
Wiggle Dorking Sportive | 01/05/2011 | 70 miles |
Wiggle – The Long One | 25/06/2011 | 129 miles |
Also new for 2011 I have a small HD camera that can be mounted on the bike or my helmet so I hope to add some actual training footage as well as some of the sportive events.
