New Years Resolutions - Training Plans

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.