I’ve set myself a few goals this year – enter some 10 mile TT’s, do more bikepacking, ride audaxs and cyclocross in winter.
With goals comes the need to train and get fit for a change. Until recently, I’d focussed on running but due to an injury in my back I can’t run currently. It’s not that I don’t enjoy training on my bike but I’ve always found it difficult to get fit again on my bike with my more limited time. It was time to put some structure in place and get serious.
Looking at the immediate goals coming up I needed to think about the requirements I’d need and how I was going to achieve them – I then realised how similar a time trial would essentially be to a run. I’d need to be able to hold a sustained hard effort for a period of time.
I looked at the Wattbike 10-mile training plan and also looked at my half-marathon training plan to start putting some structure in. I realised I could probably squeeze in 4 sessions for the week but I wanted to only have one session on the trainer as I detest it.
Day 1 – 1.5 hours with a tempo effort. 15 mins warm-up followed by 45 min tempo effort (Zone3-4 heart rate) followed by a cool down.
Day 2 – 40mins Indoor intervals. These may be 2 x 10 min threshold efforts or over-unders. I try and mix it so I don’t get bored.
Day 3 – 2 hours steady with 2 x 10 mins at threshold.
Day 4 – 3 hours of easy riding.
Total time – Around 7 hours
This may not be the best training plan in the world but I’m going to stick with it for a couple of cycles and see how my fitness improves. I’m hoping that the range of zones I’m working in and for varying times with let me know what it feels like to work hard for a duration but also have the base mileage to complete longer rides without imploding.
Lots of suggested plans I’d read had a lot of steady, slow mileage included. Whilst I know from my running plans this steady mileage is important, I also didn’t want all of my week to be too slow. Plus, most of my longer rides would be back-to-back as I can only really do those at the weekend in winter.
I have a hilly audax in 3 weeks time so we shall see whether the training has made any difference. Fingers crossed it will at least allow me to finish the ride before the cut off.