Friday, August 20, 2010

August Training

People have often asked how I train. What sort of load do I do and what kind of training do I do after stage races. Below is my training and racing schedule for the month of August. Although the schedule is fairly detailed its sometimes changed due to fatigue. If for example I have a hard time doing certain intervals I’ll stop the intensity part of that day’s training and might even take a rest day the following day. As you can see my numbers aren’t extraordinary but then again neither is my motor. I like to call it the little motor that could. My weight right now is around 66Kg and for a rider my height at this level it should be between 63-64Kg. But hey I live in Chianti and I love to ride my bike but I also like a descent glass or bottle of wine every once in a while.

So here is how the August schedule started. It’s been changed a few times due to fatigue as well as an early exit from the Tour of Poland on stage 6.

Week 1:

  • August 1st-7th –Tour of Poland

  • August 8th – Travel day and no training

Week 2:

  • August 9th – 2:00-2:30 Hours –
    • 2X20’ on flats @ 280-290W w/ 5’ recovery @ 210-220 Watts +
    • 1X15’ on a climb @300-310W

  • August 10th – 3:30 Hours –
    • 1X20’ on flats @280-290 (95-100RPM), +
    • 20’ on flats @ 290-300W and 65-70RPM.
    • 8X5’ SFR (Slow Power Work on a Hill) @ 280-290W (35RPM) w/ 2’ @ 210-220W.
    • 1X20’ on a climb @ 300-310W w/ last 5’ @330-340W

  • August 11th – a.m. 2:30 Hours
    • 20’ on flats @ 280-290W (80-85RPM).
    • 5X2’ on flats @ 450W w/ at least 5’ recovery.
    • 2X12-15’ on a climb w/ the first 2’ @ 410-420W +
    • 5’ @ 280-290W + the last 5’ alternating 15 seconds at 475-500 W and 15’ at 210-220W.
    • 15 minutes between each climb.

  • August 11th –p.m. 1:30 Hours on the TT bike
    • 3X15’ @ 280-290W w/ last 3’ @320-330W and 5’ recovery @210-220

  • August 12th – 5:30-6:00 Hours
    • 2X20” on flats @280-290 and 5’ recovery @ 210-220 +
    • 20’ on flats @ 300-310W (65-70 RPM).
    • 4X15’ on a a climb @300W with the last 3-5’ @330-340W.
    • 1:00 Hour motor pacing at 180W in the end

  • August 13th – 1:00-1:30 Hours easy.
    • 6X1’ @ 120 RPM below 300W w/ 5’ recovery @ less than 180 Watts

  • August 14th – a.m. 3:00 Hours
    • 20’ on flats @ 280-290W (80-85RPM).
    • 5X2’ on flats @ 450W w/ at least 5’ recovery.
    • 3X12-15’ on a climb w/ the first 2’ @ 410-420W + 5’ @ 280-290W + the last 5’ alternating 15 seconds at 475-500 W and 15’ at 210-220W.
    • 15 minutes between each climb.

  • August 14th –p.m. 1:30 Hours on the TT bike
    • 4X15’ @ 280-290W w/ last 3’ @330-340W and 5’ recovery @210-220

  • August 15th – 6:00 Hours
    • 2X20’ on flats @ 280-290W w/ 5’ recovery @ 210-220W.
    • 2X20’ on flats 300-310W (65-70 RPM) with 5’ recovery @210-220W.
    • 4X15’ on a climb:
      • 1st hill alternate 3’ on the saddle @310-320W (80-85 RPM) + 2’ out of the saddle (55-50 RPM).
      • 2nd hill @ 280-290W with last 3-5’ @ 330-340W.
      • 3rd hill after 5 hours. 2’ @ 380-400W + 10’ @280-290W + 3’ @330-340W.
      • 4th hill same as the 2nd hill

Week 3:

  • August 16th – 1:30 hours easy

  • August 17th - 3:30 Hours
    • 2X20’ on flats @280-290 (95-100RPM), +
    • 20’ on flats @ 290-300W and 65-70RPM.
    • 8X5’ SFR (Slow Power Work on a Hill) @ 280-290W (35RPM) w/ 2’ @ 210-220W. 1X20’ on a climb @ 300-310W w/ last 5’ @330-340W

  • August 18th – a.m. 2:30-3:00 Hours
    • 20’ on flats @ 280-290W (80-85RPM).
    • 5X2’ on flats @ 450W w/ at least 5’ recovery.
    • 3X12-15’ on a climb w/ the first 2’ @ 410-420W + 5’ @ 280-290W + the last 5’ alternating 15 seconds at 475-500 W and 15’ at 210-220W.
    • 15 minutes between each climb.

  • August 18th – p.m. 1:30 Hours on the TT bike
    • 3X15’ @ 280-290W w/ last 3’ @320-330W and 5’ recovery @210-220

  • August 19th – 5:30-6:00 hours
    • 2X20’ on flats @ 280-290W w/ 5’ recovery @210-220W.
    • 2X20’ on flats @ 300-310W (65-70 RPM) w/ 5’ recovery @210-220W.
    • 4X15’ on a climb @ 300W w/ the last 3-5’ @ 330-340W.
    • 1:00 Hour motor pacing at 180W

  • August 20th – 3:30 Hours
    • 2X20’ on flats @280-290W w/ 5’ recovery @ 210-220W.
    • 1X 15’ climb @ 280-290W

  • August 21st – 1:00-1:30 Hours easy.
    • 6X1’ @ 120 RPM under 300 Watts w/ 5’ recover below 180W
  • August 22nd – 1:30 Hours.
    • 1X20’ on flats @ 280-290W

Week 4:

  • August 23rd – Travel Day. 1:30 Hours easy
  • August 24th-28th – Tour du Poitou-Charentes – France
  • August 29th – 2:00 Hours Easy
  • August 30th – GP Chateauroux – France
  • August 31st – Travel Day – No Riding