Luddite training.
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Luddite training.
by Andrew G » Tue Jun 15, 2010 10:28 pm
[quote="Toks"]...You've been steadily getting fitter and fitter each year without (I don't think)many of the modern aids (heart rate monitor, power meter etc) Are you gonna reveal your training secrets? I'd be interested to know your average hours training per week, intensity of rides, frequency of rides and rest period etc
Here you go then Toks.
Luddite Training made easy:
Principles:
- You don't need gadgets, your brain and your body are the most powerful and sensitive machines in the World, learn to understand and read them.
- There are no shortcuts.
- Learn to hurt yourself and push through pain.
- You get "better" (faster, stronger etc) on your bike by riding your bike.
- Simple effort/intensity grades = Level 1, a complete recovery ride pootling along chatting to the postman, through to Level 5 being 10 mile TT race effort. Short intervals = L5+.
Commute 3-4 days a week. Normally 4 but sometimes 3 if having a rest or if weather is terrible or other commitments dictate. Commute on steel winter bike with full mudguards, dynamo front hub/light, rack and pannier. It ain't light.
Commute route is 14 miles each way over pretty undulating terrain - route in includes Spout Hill (17%) and all of Anerley Hill from Elmers End up to Crystal Palace Parade, route home has one of 3 hills which I vary ranging from College Road which is a 3 short lumps stepped climb to Gypsy Hill which is quite long and pretty steep with an even gradient. I vary these depending on what I'm doing on the way home or just for a bit of variety.
As a general rule Monday is recovery day either from racing or longer and/or harder training rides at the weekend.
As a general rule the commute in is at L2-L3.
Commute home is the mix up. During winter it is mainly steady L3 type riding, from February to October I throw in extras.
Commuting home extras:
- Extended route - either out through West Wickham and through the lanes by Downe, adds approx 10 miles including a long drag and a hill. Or "step overs" through Shirley,Park Hill and then link roads across towards Sanderstead, this route is lots of short little kick up side road hills which link main roads and I use them for intervals. This adds about 4miles.
- One day small gear spinning for cadence and smooth pedaling, one day big gear power work.
- Nature intervals. Use the weather or terrain for intervals, varying interval length. If it's a head wind or there's a hill use it for an interval, could range from a short L5+ interval on a hill to a L5 interval for the second half of the commute (once clear of the worst of the traffic/junctions from about Denmark Hill or Dulwich Village area).
November to January
Mainly steady L3 miles.
Weekdays = Commuting.
Weekends = CR (on 48*19 fixed or commuting bike) 3-5hours plus Sunday ride either MTB or 3-6hour road ride (fixed or commuting bike).
One day a week as a rest day.
February (Feb - Oct non-commuting often done on decent lighter bike unless it's wet in which case I use the commuting bike)
Increase intensity and add speed work. Commutes home include L4 days and / or Nature Intervals.
Similar to above but with intervals and less rides >4hours.
One day a week as a rest day.
March
Similar to above but with Sporting TTs.
One day a week as a rest day.
April to September
Commuting plus racing season.
Friday is normally rest day, if no race on Saturday then a gentle spin for 60-90mins at L2 with a couple of short L4 efforts, if racing normally only a 10. Race on Sunday.
October
Wind down with easier rides and the last of the races being Hill Climbs and more fun events such as the Redmon 2up.
One day a week as a rest day.
Recovery is built in with at least one day a week off the bike completely and one day a week being a recovery ride pace commute, apart from bits like Spout Hill which you can't ride up at L1. If 2 rest days due to circumstances then drop the recovery ride. If can't do either proper Saturday or Sunday ride then either do a short hard one or make the one I can do a harder or longer ride. A fair amount of hours per week but the bulk are done just getting me to and from work so finding time isn't a big problem as I have to get there and back somehow.
Nothing is set in stone or has to be done, it's just a basis I work around. Everything is completely flexible on which day or ride which things are done, and if I don't feel like doing as an example any intervals then I don't. MTB rides thrown in through the year as the mood takes me.
I don't use a turbo at all. I don't use a heart rate monitor or power meter. All I use is a simple bike computer and I just use that to jot down time and distance of ride, not that I do anything of note with them it's just for personal interest.
- Andrew G
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Re: Luddite training.
by mlocke » Wed Jun 16, 2010 12:00 pm
Thats a similar apporach to myself until redcently in that I used commuting to get the miles in
The 'experts' on here however suggested that this was an innefective use of my time and would be improve by reducing the commute and being more specific in training. Theory being that the commute was just tiring
Im not saying that I agree or disagree with this though.
Locky
The 'experts' on here however suggested that this was an innefective use of my time and would be improve by reducing the commute and being more specific in training. Theory being that the commute was just tiring
Im not saying that I agree or disagree with this though.
Locky
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Re: Luddite training.
by Snoop Doug » Wed Jun 16, 2010 2:11 pm
I found this useful...
[img]http://i46.tinypic.com/2d0ap9e.jpg[/img]
[img]http://i46.tinypic.com/2d0ap9e.jpg[/img]
- Snoop Doug
Re: Luddite training.
by Toks » Wed Jun 16, 2010 2:53 pm
Excellent break down Andrew, thanks. 
I like the way you follow the pyramid approach - intensity builds up slowly from winter onwards. Just to clarify here a my training zones for me L1= really easy-12/13mph; L2=easy endurance pace 15-17mph; L3 The dreaded no man's land or 18-21mph on the flat pace(don't believe the hype its a good place to train!); L4=21mph-24mph (time trial/Race pace) L5=Hard hill climbing (box hill) or bridging/surging in a race). I rarely ride at below Zone 3, but then I rarely ride longer than 2 hours. Like you it's all done on perceived exertion 
By the way, is your L4 zone below TT pace and do you use some of your races as training or are you trying to PB whenever you can?
I like the way you follow the pyramid approach - intensity builds up slowly from winter onwards. Just to clarify here a my training zones for me L1= really easy-12/13mph; L2=easy endurance pace 15-17mph; L3 The dreaded no man's land or 18-21mph on the flat pace(don't believe the hype its a good place to train!); L4=21mph-24mph (time trial/Race pace) L5=Hard hill climbing (box hill) or bridging/surging in a race). I rarely ride at below Zone 3, but then I rarely ride longer than 2 hours. Like you it's all done on perceived exertion By the way, is your L4 zone below TT pace and do you use some of your races as training or are you trying to PB whenever you can?- Toks
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Re: Luddite training.
by Andrew G » Wed Jun 16, 2010 5:35 pm
[quote="Toks"]By the way, is your L4 zone below TT pace and do you use some of your races as training or are you trying to PB whenever you can?
L5 is 10 mile TT effort so L4 is somewhere between 25 mile and 50 mile TT effort, I go on effort rather than pace/speed. I don't really pay much attention to speed as it is effected by so many variables (terrain, weather etc) but the effort can remain the same whether that means you're doing 22mph or 16mph. I don't ride at one level so it might be say mainly L3 with sections at L4, or a L3.5-L4 ride.
Early season races are more for training, certainly Sporting TTs which are used exclusively for training. That doesn't mean I may not try to and get a course PB on an early season TT but it's not a target. Once the season proper has started around May then I'm aiming to PB each race, or course PB if actual PB is not realistic, but weather etc can effect times so I mark my results against my peers as well and make a note of their times too. A slow day could still give a decent result. I tend to have favoured races (due to the course, the club/team/association organising, or if it's a National) which I like to try that bit extra for.
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