As we move towards autumn what’s your current thinking on your plans for training though winter?

Training
105

Turning 52 in November and have seen my biggest gains last three years when I have trained/enjoyed my bike throughout the fall and into early winter. I just hit the maintenance plan in those months and then get back into base starting in new year.

I realize I won’t be making gains forever - aging happens! - but what staying consistent on bike and core/weight work during whole year means I’m always working on being the best version of my fitness self….and that is immensely rewarding. Big thx to TR for offering a platform and community to help make this happen.

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106

Just had a thought, how much if any VO2 is the right amount over the off-season?

I understand you should do at least 1 high intensity session a week but also that you should only train VO2 or higher for 6-8 week period (Specialty phase) leading up to your A races.
For winter training would it make sense to sprinkle in some VO2 workouts or do threshold for intensity. If it makes sense to do some VO2 year round, even in the off-season, how often? Every other week, every couple weeks?

My rough plan at this point is 4 workouts per week, 2x 90 min Z2, 1x 150-180 min Z2, 1x 90 min VO2 or Threshold. x2 gym days, x2 mobility days.

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107

Live in Australia (well most of it) and ride all year :+1:

108

I still have a event planned for end of September and then s short gravel race end of October. I will see how I feel in September. Maybe I already do 1-2 weeks off if I feel drained then. And start riding easy afterwards and just use the Gravel race in October as a Intesity day. Will probably do Z2 riding for 6-8 weeks with some intensitiy sprinkled in, maybe add some Tempo Sweetspot depending on how I feel and how my calendar will look like next year… The first race I would like to do good at next year is on the 11. May so I will probably make the first build for that and then see which big Events are on the table during June to August.

109

Notwithstanding the forthcoming podcast, I’ve downloaded a kettlebell workout that I plan to start on, as well as the activation mentioned. I think it was on the podcast thread that kettlebells were mentioned a couple of times, and I have some!

110

Which workout did you download?

111

This Subscribed, so got the sent the beginners workouts, I’ll start with them. Seem to fit my available time for me - my main issue is I can never bring the consistency to the off the bike work that I can to the bike!

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112

I feel this deeply. :crazy_face:

Thanks for the link.

ETA -Hah…just clicked on the link. Those are the workouts I have used in the past! Seem to be a solid routine. Just need to get that consistency going!!!

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113

UPS delivery to keep the consistency going by avoiding a trip to the gym…

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New KB - the 24kg one on the right:

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to complement the 10/15/20lb dumbbells and the 15lb and 25lb kettlebells.

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114

I anticipate that it’ll be prime outdoor riding season where I live for a while, at least through October. So will be riding more outdoors from now until then, while still doing every v02 max workout that comes up on the schedule.

I lift throughout the year but decided to drop squats a few months ago to save my legs a bit (not sure if that was worth it), knowing I’d be riding more and harder than ever this year (started TR in January, cycling in 2021). But I’m planning on re-incorporating squats soon as I have some lifting goals that I want to hit by March 2024. Winter will probably see me scale back on running (maybe 1-2 easy runs per week) and focus primarily on TR (maybe longer endurance sessions) + strength training 4x week doing strictly bench, back squat, deadlift/RDL and maybe OHP.

I will miss summer, but look forward to cooler temps that allow more opportunity for workouts. After work, its just too hot most days these days, so I have to cram all my fitness into the early AM.

115

Might be unrelated so this comment can be moved if needed. But I see many people, myself included, want to weight train over winter. For those of you with home gyms, what is your squat rack setup like or how are people doing heavy leg lifts? I have a barbell and bumper plates on order, and already have some kettlebells and adjustable dumbbells. I was looking at folding racks. I just need something space saving that will allow for squats.

116

Yeah, likely should he handled in one of the other existing Equipment topics, or we can start a new “2023/2024” version like we’ve started to do for potentially seasonal topics. For now, here are some worthwhile references to review (listed oldest origin date to newest).

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117

Going to strength train 2+ times per week at the park district gym. Thankfully, I need to pass the 2 neighborhood breweries on the way back from the gym, so I have motivation to be consistent :joy:.

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118

I’ve been thinking about this quite a bit and I’m a little undecided with my endurance training. I know that I’m currently lifting 2x/week and will bump it up to 3-4/week up until base training moves towards any type of tempo/ss intervals.
Where to go from here for training has me a little stumped…my A event next year will most likely be during the middle of April.
Option 1: Plan builder and use Traditional Base 1 and 2, then Sustained Build, then Gran Fondo specialty.

Option 2: Go old school and use the cyclist training bible and build the necessary workouts in TR and use the TR Calendar. Back in the HR only days in college, I used this and after figuring out during year 3 I remember a period were I just really adapted and leveled up. Compared to TR - this seems to be a slower progression with less intensity in the first 2 blocks of base.

Option 3: Fascat is now offering a special of $999/8 months of coaching. It’s very tempting - even though it’s a chunk of cash that would not be spent on a new bike that I’ve been saving for, but then what a great opportunity to get that experience of working with a coach that I’ve never had, yet.

So, still figuring it out but time is ticking.

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120

When are you starting?

121

Most likely November - that would allow for 12 weeks of base, 8 weeks build, and 2 weeks of taper. I’m not sure of the need for a specialty phase when the goal event is BWR which is all about pacing.

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122

Jan 1 2024 falls on a Monday, so thats 15 weeks to BWR SD, or 13 weeks w/o the taper. 20 weeks of base/build would have you start on November 13th if my quick calendar work is correct. So then the other question is how much time you will dedicate, and if you will primarily train inside or outside. I’ve had a great experience with my FasCat coach, however there were very specific things I was looking to get out of working with a coach and got lucky and hit it off with him. So I’m a fan of my coach, but he is now one of the top 'cats and expensive. The other program that intrigues me is (Join)BaseCamp(.com), and it starts November 27th, however the demographics skew to cyclists in their 50s and 60s. Similar to the FasCat Optimize app it includes strength and nutrition components.

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123

Yeah, I’d probably start Nov 1 which would allow for some off weeks when I visit family for vacations, however I have a bike at my parents place as well as a trainer so getting in workouts is usually not an issue.
As for my weekly time availability, based on what I’ve done this year so far I’m at about 9.5/week. Half of that time was with a MV base/build/specialty at 5 days/week with about 80% of rides indoors - I usually always do a longer outdoor Sunday ride. I then just finished up 4 days/week of polarized base/build. My sweet spot is 5 days a week of riding.
I did see that your coach is not available, but there are other quality coaches there so I’m listening to some podcast’s while I work that have these coaches speaking.
After my experience this past year, at 48 I feel like I have more gas in the tank. I came out of my MV SS Build pretty damn good while doing strength workouts 2-3 times a week - so I don’t think I’m quite on that 50+ path just yet.
I will fill out the application with FC and see where it goes. I appreciate your input @WindWarrior

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124

IMHO a lot of 1-1 coaching comes down to what you put into it, the info you provide, and the questions you ask by email and on your monthly calls. It seems to me like you’ve got enough time riding, and before the event, to benefit. But everyones experience is different.

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125

Hey guys. I’m planning my training for my Spring A event next year. It’s an omnium of crit races at the end of May (3 races in 3 days). My question is two parts. First is the structure of blocks before the race. The second is about structuring Base.

Sep-Oct: CX races, fun rides, long outdoor rides while the weather is nice. Just a mental break from structure other than going long Z2. Maybe some KOM chasing rides. 1-2 weeks off the bike at the end of Oct.
Nov-Jan: Base
Feb: Threshold Block (progressing intervals), Over/Unders
March: VO2 Max block - 3 weeks, 3 workouts per week, 3-5min intervals, 18-20min TiZ per workout
April: Anaerobic work, short/shorts, some sprint work near the end
May: Sprint work, 2 week taper into event

My big concern is if that VO2 max block is too close to the event to get adaptations.

The other question is about structuring Base. I have had good results with Sweetspot in the past. So I could do 3 blocks of 3 on, 1 off with 2-3 workouts per week. Or 2 SS workouts and a Zwift race, then Z2 as much as I can. It’s snowy in that time so long outdoor rides are not an option and I can’t mentally do longer than 2 hours of Z2 on the trainer without going crazy. So something like Tues/Thurs SS with a Zwift race on Sat, and as long as I can mentally do on Sunday, Monday off.

I’d also like to add in weightlifting. I’m thinking 2-3 days, either Sat evening or Sun morning as one day, and Wed or Thurs as my other. High reps first then heavy lifts in the base phase before cutting back to maintenance for the rest of the plan.

How does this basic structure sound? Any ideas or changes? Thanks.

Edit: How does this sound for base?

Mon: rest
Tues: Interval (SweetSpot, Threshold) or Z2 if I’m tired. Weights
Wed: Z2 or recovery
Thursday: Z2 and weights
Fri: Easy day or off
Sat: Zwift race with long Z2 before and after. Weights in afternoon
Sun: Long Z2

Weights would be 3x week using GZCLP at the beginning, cutting back to 2x moving into later base and build. Simple compound lifts (squat, bench, deadlift, press) as main lifts with 2-3 accessory lifts (row, split squat, lunges, goblet/front squat, box jumps, kettlebell). 60min or less per session.

So that’s 4-5 days of Z2 per week, and one interval day depending on how I’m feeling to get some intensity. I could even do a VO2 workout if I’m feeling it. Saturday would also let me do a hard Zwift race after some Z2 work. A little break and then a weight session in afternoon/evening.

This would be for base only. I want to start lifting in October sometime and hit it hard through the base season. Probably cut back in late Jan before hitting a hard Build block.

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