{"id":637,"date":"2013-01-20T04:06:45","date_gmt":"2013-01-20T04:06:45","guid":{"rendered":"http:\/\/cycling.williams.edu\/?p=637"},"modified":"2021-02-01T09:56:50","modified_gmt":"2021-02-01T14:56:50","slug":"training-update-january-part-2","status":"publish","type":"post","link":"https:\/\/sites.williams.edu\/cycling\/uncategorized\/training-update-january-part-2\/","title":{"rendered":"Training Update: January (Part 2)"},"content":{"rendered":"<div class=\"mceTemp mceIEcenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-638\" title=\"riding\" src=\"https:\/\/cycling.williams.edu\/wp-content\/uploads\/2013\/01\/riding.jpg\" alt=\"Pure Belgian\" width=\"800\" height=\"546\" \/><\/p>\n<ul><\/ul>\n<dl id=\"attachment_638\" class=\"wp-caption aligncenter\" style=\"width: 810px\">\n<dd class=\"wp-caption-dd\">Pure Belgian<\/dd>\n<\/dl>\n<\/div>\n<p>Dear Cyclists,<\/p>\n<p>Congratulations! You&#8217;ve done well to come this far. By this point (assuming you&#8217;ve been doing the training program), you&#8217;ve<\/p>\n<ul>\n<li>begun building an aerobic base<\/li>\n<li>set a solid tempo foundation<\/li>\n<li>performed your testing (at least once) to get a baseline measure<\/li>\n<li>worked on pedaling form and efficiency via drills<\/li>\n<\/ul>\n<p>Because of all these accomplishments, we&#8217;re able to begin taking the next steps forward. But first, make sure that you have<\/p>\n<p>&#8212; <strong>TESTED<\/strong><\/p>\n<p>Tomorrow&#8217;s a great day to perform an outdoor test on Petersburg Pass. Again, this is really valuable data.<\/p>\n<p>&#8212; <strong>TRAINED CONSISTENTLY<\/strong><\/p>\n<p>If you haven&#8217;t been riding frequently, don&#8217;t just jump to this next block of training.<\/p>\n<p>&#8212; <strong>NOT OVERDONE IT<\/strong><\/p>\n<p>If you find the workouts we&#8217;ve done so far hellishly challenging, you probably aren&#8217;t doing them right. Let me know.<\/p>\n<p>In any case, we&#8217;re just making gradual changes as we move from January to February. Tempo is still our bread and butter. Again, these are workouts that are at a challenging but not all-out pace. HR is around 75-85% of max. If you&#8217;re approaching your max heart rate, you&#8217;re doing it wrong. If you finish cross-eyed and unable to stand, you&#8217;re doing it wrong. But, if you finish and feel like you just went for a nice easy spin, you&#8217;re doing it wrong. You get the idea.<\/p>\n<p>So, here&#8217;s the new line-up. Quite similar to what we&#8217;ve had previously. Start this next Monday. As always, include a warm-up and cool-down.<\/p>\n<p><strong>Monday<\/strong>: Recovery day. Either spend this off the bike or riding super dooper easy.<\/p>\n<p><strong>Tuesday<\/strong>: SE workout: 3\u00d720 at tempo with low cadence (~70), 5 minutes recovery in between. This should be a challenging but doable day. Leave something in the tank for tomorrow. You&#8217;ll need it.<\/p>\n<p><strong>Wednesday<\/strong>: Intro to LT! Above tempo on the &#8220;pyramid&#8221; is LT (lactate threshold). Today&#8217;s pace should be significantly faster than Tuesday, but the work times are significantly shorter, and you should be getting plenty of rest. Make sure this isn&#8217;t too hard. Do one set of 4&#215;3 minutes at LT (3 minutes rest in between), ride at an aerobic pace for 15 minutes, and then another 4&#215;3 set. LT is NOT all-out. It&#8217;s hard to go by HR for everything, but think ~85-90% of max HR. Again, the pace is should be faster than tempo, but nowhere near an all-out sprint.<\/p>\n<p><strong>Thursday<\/strong>: Recovery day. See Monday.<\/p>\n<p><strong>Friday<\/strong>: repeat Tuesday<\/p>\n<p><strong>Saturday<\/strong>: Longer aerobic ride. Maybe ride outside? If it\u2019s nice enough try to get out for a couple hours for a relaxed aerobic ride. Otherwise try to ride on the trainer for 120-150 minutes at a moderate pace (e.g. watch a movie).<\/p>\n<p><strong>Sunday<\/strong>: If you can get outside, ride outside again. Otherwise, repeat Wednesday. <\/p>\n<p>Lastly, people have been asking a lot of good questions, so I figure I&#8217;d let you all know my responses.<\/p>\n<p><strong>FAQ<\/strong><\/p>\n<p><em>Is it okay to move training days around?<\/em><\/p>\n<p>More than okay. Do whatever you need to do to live your life and also ride your bike.<\/p>\n<p><em>Are extra recovery days okay?<\/em><\/p>\n<p>Absolutely. Especially at this point, the worst thing you can do is fail to recover enough from your workouts.<\/p>\n<p><em>Can cross-training workouts be substituted for cycling workouts?<\/em><\/p>\n<p>Yes, but ideally make this the exception rather than the rule. You get fast at riding bikes by actually riding bikes.<\/p>\n<p>Questions? Keep &#8217;em coming.<\/p>\n<p>&#8211; Erik<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pure Belgian Dear Cyclists, Congratulations! You&#8217;ve done well to come this far. By this point (assuming you&#8217;ve been doing the training program), you&#8217;ve begun building an aerobic base set a solid tempo foundation performed your testing (at least once) to get a baseline measure worked on pedaling form and efficiency via drills Because of all <a href=\"https:\/\/sites.williams.edu\/cycling\/uncategorized\/training-update-january-part-2\/\" rel=\"nofollow\"><span class=\"sr-only\">Read more about Training Update: January (Part 2)<\/span>[&hellip;]<\/a><\/p>\n","protected":false},"author":2003,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-637","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/posts\/637","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/users\/2003"}],"replies":[{"embeddable":true,"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/comments?post=637"}],"version-history":[{"count":1,"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/posts\/637\/revisions"}],"predecessor-version":[{"id":1056,"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/posts\/637\/revisions\/1056"}],"wp:attachment":[{"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/media?parent=637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/categories?post=637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sites.williams.edu\/cycling\/wp-json\/wp\/v2\/tags?post=637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}