Training Plan Advice

[Matt W]

Hi all,

I am coming up to finishing a six week training program and would like to carry on as I feel I am more likly to do a session if it is written down!
I was wondering if anyone thinks I should change, swap, add, remove anything and any general advice on my training programm or anything on getting better at cycling?!

Down below is what I have been doing in the last 2 weeks of my training plan:
Monday
Upper Body Gym
Tuesday
Rollers
6 minute threshold
2 minute recovery
6 minute threshold
5minute recovery
15 minute threshold
6 minute easy spin
Wednesday
Lower Body Gym and
Box Hill x4/ or 1hr circuit.
Thursday
Rollers
15 seconds ‘on’ 45 seconds ‘off’
30 seconds on 30 seconds off
45 seconds on 15 seconds off
60 seconds on 60 seconds off
45 seconds on 15 seconds off
30 seconds on 30 seconds off
5 minutes easy spin then repeat
Friday
Rest
Saturday
Club Run, 18mph
Sunday
Sunday Club Runs

I am also looking about going to Herne Hill again this year and joining their training sessions with VCL; aswell as looking into timetrials this year along with the crystal palace races and any other races I can fit in.

Matt W

[quote="Matt W"]
Monday
Upper Body Gym

[Toks]

Are you Gyming to improve your endurance cycling performance or is it to give you a body young ladies desire? If its the first one you really are much better off riding your bike since this is more specific training. However if your planning on being the next Sir Chris Hoy (Track Sprinter) rather than Bradley Wiggins (Endurance Rider) the gym thing is probably OK.

[Matt W]

Thanks Mohammad, I really appreciate that. Just one question: should I still do a little bit of upper body stuff for the track, or is it still not necessary?

[quote="Toks"]Are you Gyming to improve your endurance cycling performance or is it to give you a body young ladies desire? If its the first one you really are much better off riding your bike since this is more specific training. However if your planning on being the next Sir Chris Hoy (Track Sprinter) rather than Bradley Wiggins (Endurance Rider) the gym thing is probably OK.

[Mohammad L]

[quote="Matt W"] should I still do a little bit of upper body stuff for the track, or is it still not necessary?

[quote="Mohammad L"][quote="Matt W"] should I still do a little bit of upper body stuff for the track, or is it still not necessary?

[Keith]

Matt, your profile says that you "Want to become a national rider by the end of 2014".

If you are serious about wanting to be very successful in cycling, rather than it just being a hobby, I'd reiterate what others have said about getting some professional coaching advice. Making it up as you go along with a bit of input from a few of us random forumites isn't likely to lead to national success.

[quote="Matt W"]
.... so getting some clip-on aerobars would be good... now I just have to save up!

[Mohammad L]

[quote="Keith"]
getting some professional coaching advice

[Mohammad L]

Also, forget to mention if you fancy a fairly hilly 21 mile time trial, this one is even closer to you (it's in Bletchingley). Deadline is 12th March (tomorrow) and you can enter here online : [url]https://evententry.ctt.org.uk/[/url]

See this if interested: [url]http://www.addiscombe.org/members/phpBB2/viewtopic.php?f=3&t=14303[/url]

btw this is the course : [url]http://sussexca.org.uk/index.php/courses/40-open-courses/359-gs334-bletchingly-circuit[/url]

[quote="Keith"]getting some professional coaching advice

[Andrew G]

If you want any info about local TTs, courses, info,etc feel free to drop me a pm Matt. I know a lot of the local courses and quite a few of the promoters so may be able to help point you at what you may favour..sporting I.e. Hillier and more lanes based, or dual carriageway bashing. It would be best to discuss things with your mum first so that she is happy with what you are doing and any type of racing or courses she wouldn't be comfortable with you racing on. If you or your mum want any info about courses, traffic levels or type then let me know.
Cheers,
Andrew.

[Matt W]

Thanks very much Andrew. I'll be sure to contact you when I have any queries about the TT's.
My mum doesn't mind too much where I race as long as I am safe and I know what i'm doing.

I really appreciate all the help,

Matt W

[Phil H]

[quote="Matt W"]Thanks very much Andrew. I'll be sure to contact you when I have any queries about the TT's.
My mum doesn't mind too much where I race as long as I am safe and I know what i'm doing.

I really appreciate all the help,

Matt W

[Andrew G]

[quote="Phil the Pie"]The G53 course is a fairly busy dual carriageway and has a lot of roundabouts. And a couple of long drags that I really hate. H25/8 is a safer course but a bit of a trek - it's the other side of Farnham.

I believe to get a junior BBAR rating you need to set a time at 10 and 25 miles. Also IIRC, there is a club junior 25 trophy.

I notice that, according to the book, the ACC open 25 is a BBAR qualifying event.

[Jon H]

Matt, if your ambitions are at national level, I wouldn't focus too much on time trials if I were you. By all means given them a go, but focus on track and road racing which is where the BC talent team hang out.