Cycling Fitness / Training Advice

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skinny

If you're on the turbo, sack off anything under Z3. Don't waste your time.

Do 3 workouts a week.

Maybe
2 x 15 hard
2 x 20-30 middle
1 x 45-90 middle.

If you're untrained a lot right now, keep the duration shorter. Take longer rests between efforts. And keep the power down.

Then if it's okay, go out at the weekend one day for a longer ride. Not slow, pushing on.
Have you tried leg warmers under bib tights.
My right foot goes numb sometimes, but I got some neoprene overshoes and wear merino socks and thick bib tights and my legs stay warm and my foots been okay.
http://www.chainreactioncycles.com/endura-deluge-zipless-overshoe-aw16/rp-prod80220

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Dammit in reply to @skinny

Do 3 workouts a week.

Maybe
2 x 15 hard
2 x 20-30 middle
1 x 45-90 middle.

I'll give this a go, cheers.
•

dglshrn in reply to @skinny

2 x 15 hard
2 x 20-30 middle
1 x 45-90 middle.

Any advice on the best-bang-for-my-buck session to supplement a 200TSS (normally) club run with a few sprints, and a 120TSS tempo midweek chain gang? I'm struggling to find the time around uni/family recently so am missing indoor sessions. I can probably squeeze an hour in a couple of evenings a week, most likely Tuesday and Thursday/Friday.

I'd like to be competitive in Cat 3/4 crit and track league in the spring, and last 30 days put me at close to Cat 3 according to WKO4 power profiling.

Should I just be doing sweet spot/tempo sessions and sticking sprints in as and when, as other people have mentioned? I definitely don't have time for LSD.

Or something like:
Tuesday - Threshold (starting at 2x10, 3x10, 2x15, 2x20 as I go on)
Wednesday - Tempo-Threshold chaingang
Thursday - Recovery/something else depending on how I'm feeling
Friday - ? Over/unders? VO2 max 20:40/russian steps etc?
Sunday - 40-60 mile club run, normally tempo with a few sprints

There's also the possibility of strength and conditioning circuits at the gym...

Or is it still faaaaar too early to be thinking about it, and I should just be doing Endurance/Tempo until Feb?

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