bonigv wrote:Does anyone have the summary of this 3 months training program?
I have been doing this training for the past two months (not to the actual target though) and this is what I have understood.
This training is from a road bike perspective with standard gears (39/53 in the front/chainring).
1. Base riding: 5 months
Like you I too got it wrong initially. Base riding is not actually the part of this 3 months training. It is a preparation for the training where you ride around 5 months on low gears and high cadence (~ 100 rpm with 39/19 base). This is basically the time needed for one to get used to be on the bike and riding in a more aerobic manner. I had already rode for around 5 months (~ 2700 kms) on my MTB when I started this training. And as I got it wrong I actually rode the first month on 39/19 with ~ 100 rpm. It actually helped me as riding high cadence was new to me. So, even if you are riding for some time I would suggest you ride on this combination for atleast a month if you are not used to high cadence riding. You will notice a lot of improvement in your aerobic fitness with this part of training.
2. Interval Training 1: 1 month
Once you are done with your base riding you can move to interval training on 39 chainring. In the first week you can do one set of 3 (1X3) intervals, each of around 2 min followed by a 2 min recovery. So, (2 min (39/17-15) - 2 min Recovery) X 3. In the next week you can increase the interval to 3 min keeping the recovery period same (2 min). In the next week you can do multiple sets of the same intervals. In the last week you can do some hill repeats (around one km long).
Two interval trainings in a week is sufficient. My week plan during the interval training.
Tuesday: Interval training
Wednesday: Regular ride without intervals but with sustained effort throughout (39/17 as base).
Thursday: Interval training
Friday: Regular ride without intervals but with sustained effort throughout (39/17 as base).
Sunday: Long aerobic ride (~ 100 kms)
Monday: Recovery or rest
On the weekdays I ride around 25 kms (time constraint) but you should ride around 40 kms if you can.
3. Interval Training 2: 1 month
In this month you need to do the same interval training as in # 2 but on 53 chainring.
4. Form maintenance: Even I am not clear about it. Will ask Rajesh when the time comes
This is a very nice training whether you are racing or just want to go faster.
Hope I have summarized it well. Please point out if I am wrong somewhere.