Under the weather with a cold today, only slight fever but cough and runny nose. I'm fine, tested negative for covid twice.
Gorgeous, dry, and very warm in Sewanee today. Hit 86º today. After doing some pullups, pushups, and glute hip thrusts, I got on the bike about sunset. Wasn't as fast as my previous set but hard, pushed my HR higher. More consistent.
Bike sprints
4 x 0.3 miles w/ 2:20 rest
Max speed, max HR
25.77, 170
26.56, 180
26.50, 177
26.34, 178
HR recovered pretty well, 178 - 130 in 3 min.
Foot is feeling relatively good considering running twice this week. Will probably hit the turf on Mon.
Was really heavy this morning, 146.5.
What is your cadence (RPM). Standing or sitting.
ReplyDeleteI have no idea, I'm in the highest gear so not very fast
DeleteProgression can take many forms. One way can be to gradually reduce your rest period (15 seconds per workout) until you cannot hold the speed on your final sprint. Then go back to the original rest period duration and add a sprint. After a couple of sprint workouts with the additional sprint start reducing the rest period gradually, when it impacts your speeds significantly again go back to the original rest period and add a sprint. Or, just add a sprint a week until you get to 8 or so. 4 is too few - there isn’t a eccentric component to cycling so volume can be higher.
ReplyDeleteAnother form of progression would be to track your speed during recovery and gradually raise it. If you are poking along at 10 mph gradually increase it, so after a few weeks your recovery is more active, like 16 to 18 mph. Then add a sprint and slow your recovery speed back to the low level and gradually increase it. Basically if you work on recovery progression, taxing your system, it should help tolerate hard running workouts better.
ReplyDeleteI would suggest time trialling occasionally rather than introducing a structured training regime specific to cycling.
ReplyDeleteI have never seen a sprint training programme that includes cycling. Some middle and long distance runners use small doses for low impact easier paced (`zone 2/3`) cardio and recovery. In particular hard cycling intervals just use up valuable physical and mental bandwidth that should be applied to sprint specific training. Such as sprinting (of course), running hills, plyos and weights.
The interference effect of multiple training methods, of which some are counter to ones main sport, should be remembered. Hard cycling does not represent true concurrent training, ie the use of multiple relevant activites, in the same training cycle. Someone racing indoors and out has enough to do.
It is of course good for general health. And some people wired for a competitive mindset and goal setting enjoy going eyeballs out on something regularly.
Believe me, if I had the ability to be on the track every other day, I would be. Bone on bone arthritis in the talonavicular joint doesn't lend itself to track sprinting. Takes a while to adapt, and I am ramping up.
Delete“The interference effect of multiple training methods, of which some are counter to ones main sport, should be remembered. Hard cycling does not represent true concurrent training, ie the use of multiple relevant activites, in the same training cycle”. Completely agree.
ReplyDeleteNot planning to compete this winter indoor, at least in any championship events.
Delete“I would suggest time trialling occasionally rather than introducing a structured training regime specific to cycling”. No cyclist does such a simple abbreviated program. This is tailored towards improving tolerance of repeat anaerobic work, not at all specific for cycling demands. I also would drop it during serious track training for the precise reason you state as it isn’t specific enough. The window to do it is two or three months prior to starting serious track training simply to be able to tolerate repeated anaerobic demands. At this point it is overlapping start of track training so might still be valid for a month or so. And then after that maybe once a week or every other week simply because running is much harder on the body.
ReplyDeleteIt's only early Oct. Outdoor nationals are 9+ months away
DeleteBut again this has nothing to do with cyclists training program any serious cyclist would laugh at that. Cycling demands are varied, a minimum of 6 to 8 hours a week on the bike with a mix of anaerobic threshold, aerobic capacity, lactate threshold with minimal sprinting unless you’re a specialist.
ReplyDeleteThe same thing (building tolerance to repeat long anaerobic efforts) could be accomplished with rowing. But either modality requires a progressive program over a minimum of a month targeting specific energy systems and tapering off the program as running work outs are resumed.
ReplyDeleteIn other words it is not a specific modality the parameters to develop tolerance are work period intensity, duration, rest or active rest, and number of repeats. The modality (bike, rower, etc) is just the tool.
ReplyDeleteTo retain good quality sprinting requires probably 3xsprint related running sessions per week. Say 2 on track and one, possibly the longer 300m tempo runs, could be on grass if suffering from an ongoing injury. Anything else is fluff unless it is specifically complementary to sprinting. Eg hills, weights, plyos. Typically coaches looking to add in further activities recommend complete rest (Tony Holler), bike/water/med ball work or tempo running (Charlie Francis), or technical runs that focus on rhythmn and form (numerous). I am not dissing cycling or rowing or anything else, just saying stick to the most relevant. Otherwise elite cyclists would be out running..... Other training methods could be used for pre GPP, but ulimately you need to be able to run regularly in GPP, SPP and the racing season.
ReplyDeleteThen we basically agree.
DeleteIn fact you can find comments from me where I said cycling during season is risky as it develops the legs differently, as well as comments questioning the return on sled or weight pulls. A few short sprints would be more specific.
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