Anyone Interested in Bike training program?

[RNair]

Hey guys!

I just received my training program for 2009 from my 'guru' in Italy. I am little late on it due to TFN. I usually start working on it in December but TFN did provide me the opportunity to tune my legs during the off season. I realize that most folks here are mostly interested in leisure riding and commuting, have not met many who are into racing or riding at competitive levels.

I was wondering if anyone wanted me to post it here. My training plan is in Italian and will require a lot of work to translate into English. I do not fancy putting it out for curiosity since a lot of work is required in translating it. But for those seriously wanting to take their cycling to the next level this program should get you there in 6 months

let me know.

[pranavnegandhi]

Do you think it is halfway understandable in its original Italian form for anyone with an online translation tool? That could help people actually decide whether they are committed enough to do this without you spending time translating it in vain. Or you could give us an executive summary and let the response let you guage the interest levels and whether its worth your time or not.

.p

[praveendv]

You want to share complete training program? No copywrite issues?

I'm interested. To me, occassional always remains occassional. I don't try unless I have a target. This program should definitely make be a better cyclist. Maybe, I get to learn little Italian?

Without planning, I can put in 30+30km on week days and a +100kms on weekends, to start with.

--regards, Praveen

[cheewachai]

Rajesh,

I would be interested. as you know i am going for TFN this year and just got a road bike.

Does this training program assume you are already at a level of fitness or is it meant for anyone ?

My current level of fitness is 110KM in 10 hours on a mountain bike with breaks for leisurly breakfast, lunch and tea breaks.

[bikeyvenky]

Rajesh,

I am interested to take that leap into the next level cause I want to make it to TFN this year and complete it with lots to spare.

The points that Pranav made above make sense too.

Thanks,
Venky

[abhi]

Rajesh, If its not a very big overhead, it would be great if you can post it here. If you think the Italian version is ok, you can post that too.

[fslobo]

Hey Rajesh,
Post it up.
I will try to find some Italian translator from my language classes.

[freakyern]

Rajesh,

Do post it up, I am interested too.....have plans for TFN, i was actually looking forward to something like this....it would be great if post it. the italian language might pose a problem at first though..but still i would like to give it a shot.

[prabuddhadg]

I am completely a week-end cyclist. Of course, I like to ride hard, and have a target of a 30kmph average speed for a 50 km ride, considering all traffic stoppages. Maybe your programme will help me focus better?
I am interested in knowing at least how it goes about the process- week wise training schedule that has to be followed rigorously, or interval patterns that can be adapted to our capacities? I have no idea what a pro cycling training programme is like. So, more than anything else, I am curious.

[RNair]

OK Guys!! let me work on it a little and will post it.

Prabuddah, it is week wise program spread over long time with the intensity, intervals and gearing changing over time and terrain. it has to be followed as if you were on antibiotics

[prabuddhadg]

I am jittery already. And you are into it? Next time we ride together, I will ask passers by- Ek admi idhar se cycle pe gaya tha, thodi der pehle? And people will reply- Haan, adha ghanta pehle. Kyu? Apki cycle churayi hai usne? Bahut tez chala raha tha. Ab tak woh Poona pahuch raha hoga.

[RNair]

Prabuddah, over the past year I went from being a 25 km/hr rider to 31/32+ km/hr due to this kind of training. My goal for 2009 is to get my average speed consistently around 35km/hr. Much of the speed was achieved by making my cadence more efficient. I went from riding at 80rpm to well over 100 rpm.

It takes hard work and time.

[prabuddhadg]

That's impressive, man. In October 2008, I started biking after a gap of 6 years, and the speed I was averaging in the beginning, was about 22-23 kmph. Now I am doing it in 26-27 kmph. But of course I have a sleeker bicycle now.

What I mean is that I like the idea of measuring average speed to gauge my efficiency and fitness. Can you give some pointers for bringing one's cadence up? What I do is to ride at say 23-24 kmph on a comfortable ratio for about 2-3 minutes and then shift to a lower ratio and keep trying to do the same speed.

Another way would be to set up a fixed gear bike and ride it. Fixies are great for cadence, as long as you have a reasonable ratio for starting off from rest.

I don't have a cadence measuring tool, but I have always had a habit of counting pedal strokes, sort of keeping time as I pedal. Another thing I do is hum a familiar tune, like Slip Sliding Away, or Hey Jude, and maintaining a cadence to the beat of that song.

I am sure your Italian methods will be more scientific than these. I am waiting, particularly for your training tips for increasing cadence.

[kk27]

Thanks to You Rajesh, I've improved greatly
& I'd like to go through this program... so that next time I can atleast keep you in my line of site ;P. Although I'm still waiting to get my hands on a decent Road Bike.

Kaushik

[prabuddhadg]

Sent you a PM.

[DrUnKnMuNkY]

mee too

[vinayde]

+1... about the XL sheet you could copy paste it on zoho.com, share and upload the link ?

[RNair]

Here it goes. To begin with, the initial focus is to get your cadence up to atleast 100rpm if not better.
The training is divided into 3 phases
1. General preparation
2. Specific training and
3. Maintenance of form.

Each phases is made of 3 periods. the first 2 periods will see a crescendo of quantity and quality of kilometers trained with every outing. The 3rd period of each phase will see a reduction in effort in terms of kms or intensity. The last day of the 3rd period will see a some what max effort like a race situation ( but not to win ). The efforts during the 1st phase should never include max efforts and will be trained at comfortable levels.

The phase of specific training will include intensity at levels to one's potential, improvement of power and resistance and prolonged max efforts.

The 3rd phase of maintenance of form is to conserve the form achieved, outings will never be max and be in controlled environments and effort. The rides will be on mixed terrain of flats and hills. The form achieved will not last more than 15 days and will require the same cycle of effort to get back to form.

Intervals are exercises made of short to medium bursts of intensity followed by subsequent recoveries. every series of exercises is made of 2 -3 repetitions or intervals. Every recovery between each series must have 15-20 mins long . The repetitions could be anywhere between 20 seconds to 5 mins or longer depending on fitness and form. The repetitions on climbs must not be over 2 mins and must be carried over slopes between 5 and 8% grade.

The workout begins with 3 weeks of riding at a cadence of over 100rpm on smaller chain ring at easy to comfortable intensity.

Example...

n.2 serie di ripetute PFR 53*/15*-14*-13* corrisponde a: (For flats)
4 minuti di EFFORT (Carico)con rapporto 53/15
5 minuti di RECOVERY ( Recupero) con rapporto leggero
3 minuti di carico con rapporto 53/14
5 minuti di recupero con rapporto leggero
2 minuti di carico con rapporto 53/13

15/20 minuti di recupero

4 minuti di carico con rapporto 53/15
5 minuti di recupero con rapporto leggero
3 minuti di carico con rapporto 53/14
5 minuti di recupero con rapporto leggero
2 minuti di carico con rapporto 53/13

---------------------
n.2 serie di ripetute SFR 53/18-17 corrisponde a: ( for climbs)
2 minuti di carico con rapporto 53/18
5 minuti di recupero con rapporto leggero
2 minuti di carico con rapporto 53/17

15/20 minuti di recupero

2 minuti di carico con rapporto 53/18
5 minuti di recupero con rapporto leggero
2 minuti di carico con rapporto 53/17

53* is front Chainring and rest of the numbers 15, 14 and 13 etc are rear cogs. Recovery is on the small chainring.

I WANT TO MAKE IT CLEAR THAT YOU MUST CARRY OUT THE TRAINING AT YOUR OWN RISK AND NO ONE OTHER THAN YOU IS RESPONSIBLE FOR ANY HARM, INJURY OR DEATH CAUSED BY CARRYING OUT THE EXERCIZES!!!!!!!!!!!!!!!! BY DOING THE TRAINING YOU UNDERSTAND AND ACCEPT THE RISKS ASSOCIATED WITH IT.

[prabuddhadg]

As soon as I saw the 53, I knew this could kill me. And them I saw your caveat at the bottom. Or it your Guru's?

[RNair]

LOL That is mine Just wanted to get the point across.... My guru knows I can handle it It is not on the original.


Dont worry about the 53, you dont get there till about 3 weeks into the training and then too you are not staying on it for long!! Recovery is critical so switch back on the 36/38/39 or whatever u have... Check the email attachment - the first phase.

[prabuddhadg]

Man! We get to 53 in 3 weeks?! And this says climb at 53 17. Mad! Have to see the excel file to learn how one progresses into this mammoth ratio. Send it Rajesh. Send it now.

[RNair]

I send it already a few hours ago!!!

[kk27]

Got it....THanks yaar.

Will try & make sense out of it .... I'm actually dying to ride.. but the still not used to the Clipless

[RNair]

Feel free to post any questions. I do not expect many to keep up with the training. It is tough and needs a lot of time but it is fun. Even if you do 40% of it you should see a marked improvement in your cycling.

[prabuddhadg]

I am going out riding now, and I plan to try riding on 42 X 21 which is the lowest on my bike. I don't have a cadence meter but that should not be too much of a problem.