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Gym work works for track, British Cycling has used it for yoinks. (Of course they do bike AND weights, either/or it may be a different story, however a good weightlifting program will prevent overuse injuries/correct muscle imbalances)
However you need somebody to show you how to lift properly. Can't fault squats/deadlifts and glute ham raises, in many commercial gyms technique is however dreadful.
An olympic lifting gym/powerlifting gym/any other small rat gym probably has better informed people to help.
I am available to coach anyone. Dont want to toot my own horn but I am better at it than anyone I have met. Came up with my own fool proof methods of getting people to lift perfectly and develop good movement patterns with minimal effort, equipment, time, injuries etc...
Up in Birmingham, you can come up here or I can come to you. Cover costs or give me some place to crash and Ill do it for free.
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This sub forum is for cycle training, not the kind of training you're thinking of, you may better off posting in this thread: http://www.lfgss.com/thread46500.html?highlight=Training
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May I commend the Manual For Speed "cross training with Alex Howe" article to the house
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Looking at the cooler, darker nights approaching, I'm keen to write my own training plan for the winter, but am not sure how. I know what I want to achieve and by when, but the specific planning of sessions has me at a bit of a loss.
In the past I've used Trainerroad and it's worked ok, but I'd like to understand more about the process rather than just blindly following a generic plan.
Where should I be looking or what should I be reading?
Any advice will be appreciated.
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Basically, between now and next Feb/March I want a 10% increase in FTP (300->330) at a slightly reduced weight (70kg->68kg).
Also, my Vo2 max isn't the strongest so I want to work on that too.
I'm not a racer (though do quite like the idea of TT's at some point), this is just for me.
My biggest problem is time. I have a demanding job and kids, so training time isn't in plentiful supply. That's why a structured training plan is important for me, to schedule it all in and plan ahead.
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To improve FTP
Rides between 15-90min at between 1 and .8 of ftp. Also do some longer rides in middle-upper Z2 for 2-3h.
So the classic 2x20 at .9-1
1x40 at .85-.9+
1x60 at .8-.85+
1x90 at .8
2x30It's basically a case of taking the power you can make now, and building on that, either via time (adding a little more time to each effort) or adding intensity.
Vo2, I guess you're talking 3-5min power, will raise by doing that kind of FTP raising work. Then maybe 6 weeks out from when you want to try ice the cake and jump 5min power up start doing 5 min power workouts.
That's the simple way. There are more complex ways.
http://home.trainingpeaks.com/blog/article/three-ways-to-improve-functional-threshold-power
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That sounds like my current policey.
2 X 20
5 X 5
Z2 maintaining rides.Personally I adjust those for local climb lengths. But that's the plan. The Z2 stuff keeps you sane.
Not sure about Z2 on the turbo though. Maybe 90mins in front of an interesting race stage.
_Zed_
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Cycling Fitness / Training Advice
Posted by
@DFP
Gym work works for track, British Cycling has used it for yoinks. (Of course they do bike AND weights, either/or it may be a different story, however a good weightlifting program will prevent overuse injuries/correct muscle imbalances)
However you need somebody to show you how to lift properly. Can't fault squats/deadlifts and glute ham raises, in many commercial gyms technique is however dreadful.
An olympic lifting gym/powerlifting gym/any other small rat gym probably has better informed people to help.