Amount of time - how would you schedule your training?

Training
1

Hello there guys!

Ive been wondering on how to schedule my time for training. I until recently trained 5 times a week, following a mid vol plan. But as my wife have begun playing soccer again - I due to my son, can’t train proberly mondays and wednesdays.

I have room for weight lifting every morning before work (cant bike train in the morning) and other than that, i have free pass to train tuesday, thursdays, friday, saturday and sunday.

How would you properly schedule the training program? My focus is on being a better climber, since i’m attending LaMarmotte - however, i do like to be competitive against my friends here in denmarks, where the hills a 3-4 minutes long :slight_smile:

Thanks

2

Why don’t you try Mid Volume, swapping wednesday to friday? Wednesday on mid volume is an aerobic ride…
Another option is Low Volume with an outdoor Group ride / long ride on sunday (that’s what I do)

3

Mon OFF
Tues INtensity for 3-4m climbs
Wed Lift
Thurs Long Sweet Spot to work on climbing. Graduate this to Threshold and eventually threshold burst workouts
FRI OFF
Sat/Sun Long endurance / group ride (use sparingly)

Thoughts?

Brendan - EVOQ.BIKE

4

Sound good!
Would tuesday for example be like vo2 4 minutes 105-110% or?

And Thursdays like 2x20 - and what would a threshold burst look like?

5

@brendanhousler would it be fine to add and endurance ride friday for 1 hour, with 4 burst/lillesprints @bays workout? too?

6

vo2 could be a little harder, like 120%

bursting every 2m to 120% and immediately back down the threshold level (the lowering right back down is the tricky part)

I wouldn’t add that to Friday; rest and absorb the workouts. There’s plenty of stimulus with the other sessions

7

@brendanhousler 4mins at 120% ? How many repeats? souds tough!

So you’d think that just a couple of workouts during the week blended with some more steady and longs rides in the weekend would be enough to see gains?

8

you’ll be amazed what you can accomplish with those. start with 4 if you can, maybe do 5. Rest 4-8m between.

for sure, 2-3 days with intensity is a lot, you’ll definitely make gains with that.