 SPEED
 Hopefully
those of you following 'the plan' should now be seeing the
benefits of a structured training programme. I have had
positive feedback from a number of people who are performing
better than they ever have done before. Some people have had
to tweak little things to suit themselves as everybody
adapts and responds differently, but the principles have
nevertheless remained the same. Last month I mentioned to
you about the effects of illness on your training and that
it had affected my programme. Well I am glad to say that I
am now getting back on track after a very bad chest
infection which kept me off my bike for three weeks. I don't
think I've had that long off in the last 10 years!! That
said, after a week of steady state training I was feeling
ready to put the hammer down again. I entered a two up with
one of the other GB Fire Service/ProLite lads hoping that I
could ease my way back into competition steadily, taking
breather where necessary. In the event, held in sleet and
freezing winds (thankfully its warmer now!), I surprisingly
felt really, really strong. I was in total control and my
pedalling, even into the stiff wind, felt super smooth and
on these headwind sections I was putting in big turns. We
worked well together and won the event by just short of a
minute from the second placed team. I put this down to 2
things - firstly, a really big and progressive base of
steady riding over the winter, coupled with the cadence
envelope sessions (these have really improved my pedalling
style over the last two years). Therefore, even when struck
down by the infection, I didn't really lose much of the
fitness. The second thing is that as I went into the event
with no expectations the pressure was totally off
subconsciously, enabling me to relax more than usual. Even
now I still get pretty nervous before riding due to the
expectation levels I place on myself. But it goes to
reiterate what I said last month about illness. Providing
you have done the necessary work beforehand it shouldn't
upset your plans too much. Hopefully now with the
temperatures going up a bit that part of the year will be
soon behind us.
This months training focuses on gaining that top end speed
that we need to perform to our potential. We are in the PEAK
period which lasts for 2 weeks before moving into the RACE
period where some of your target races for the first half of
the season should be. You should be able to hold peak race
fitness for 4 - 6 weeks when you will then need a break.
When I say break, I don't mean off your bike, but no races
and just go back to doing endurance rides at a very steady
state for 10 days before returning to BUILD 1 to get ready
for the second half of the season. If you are following the
timescale of this plan your race period could include the
Fire Service national champs in June, and some of the
National time trial events or regional road race champs. The
PEAK period consists mainly of two speed sessions during the
week, a race at the weekend and if you are putting the
effort in properly the rest should really be recovery
riding. The 2 speed sessions must be 'full on' or there is
no point in bothering. The problem I find with most clubmen
at this time of year is the dreaded 'midweek club 10'. If
you are fitting this in along with your 2 speed sessions you
are in serious danger of underperforming on the 'real' races
at the weekends. No one gives a flying monkeys what you do
in a midweek club event - in order to go faster you need to
train for periods of time at above race pace. Doing a club
10 makes you one paced and unable to get the most out of
your speed sessions. Of course you wouldn't realise this
because you are still trying really hard when doing the
intervals. I gave up doing club 10s to years ago on the
advice of a very experienced national level racer. Within
two weeks I noticed a marked increase in my power output on
my speed sessions for the same effort. As a consequence I
was rarely out of the top five at the proper races all that
year, which was a major improvement from my average 23
minute 10. I still like to see my mates racing midweek but
now I always ride out as a recovery ride, laugh at them
suffering, have a cup of tea and then continue my 12mph ride
home (if you think I jest, yesterday I was overtaken by a
bloke on a city hybrid wearing a suit and tie on the way to
work!!!)
MAY'S TRAINING
SPEED
This months key
sessions are as follows:
SPEED INTERVALS 1
These are pretty much the same as last months but are to be
done in a slightly bigger gear. Use the same bit of flat or
slightly downhill stretch you have used previously. This is
going to be the same effort of approximately 1 minute but
this time using one sprocket bigger than last month (e.g. if
you used a 53 x 15 as suggested this time use the 14). From
a gentle rolling start hit the interval explosively and out
of the saddle. Remain standing until you have got the gear
going than its a case of head down and concentrate on
getting every ounce of speed out of your legs. The last ten
seconds will be hell - if you are not suffering double
vision and you can still feel your legs you really aren't
trying hard enough. Ride steadily back to the start in a
tiny gear for at least 5 minutes (I sometimes take up to 10
minutes - a full recovery is essential) and then repeat the
process 6 times in Week 1 and 7 times in Week 2. In Weeks 3
and 4 when we move into the race period (this is when you
should see an improvement in top end speed) these intervals
should be switched to the turbo (1 minute per interval) as
this, I feel, allows a little more leg speed. In Week 3 do 8
intervals and Week 4 just do 4 but really try to get
everything out.
SPEED INTERVALS 2
These intervals are concentrating on explosive power and max
leg speed. They can be done on the road or turbo but I find
the turbo is better as once again the conditions are
constant and I feel you can get better leg speed. Do at
least 15 minutes warm up then selecting your largest gear
(53 x 12 or so) slow almost to a halt before sprinting flat
out for 15 seconds. Remain seated, try and get max leg speed
and power as quickly as possible, you should peak at around
8 - 10 secs, then try and hold it. Spin small gear for 2
mins 45 secs and then repeat. I would advise 10 intervals in
Week 1, 15 in Week 2, 20 in Week 3 and back to 10 again in
Week 4. It may not sound much but take my advise - this
hurts if done correctly. You must ensure you are mentally up
for it before starting this session, don't eat within 2
hours prior but make sure you are well hydrated. Afterwards
you must spin for a minimum of 10 minutes although more is
better and I would suggest a protein shake is absolutely
essential. If you think you can still fit in the club 10 and
perform at the weekend, feel free to try!
A week should look some thing like this:
MON: Recovery ride of 60 - 90 mins on road or turbo. Small
gears (39x 21/23) only, absolutely no effort whatsoever.
TUE: Speed Intervals 1 as detailed above. Personally I
perform better late afternoon or early evening so I will do
a split session on these days (e.g. 1 hour on road at a
reasonable pace in the morning followed by the intervals
later - I find this works really well).
WED: Recovery ride on road or turbo. You can include a few
hills if you want to keep leg strength up but you can still
do them very steadily - just keep the cadence very low in a
small gear.
THU: Speed Intervals 2 as detailed above.
FRI: Recovery 1 hour on road or turbo.
SAT: RACE (again if I am racing in the afternoon I will go
out in the morning for 30 - 45 minutes at a briskish pace, I
find this wakes the legs up ready for the race later).
SUN: Road ride of 2 - 3 hours steady pace, hills if you
like.
Obviously if you are racing on Sun instead of Sat you would
have to juggle the order a bit.
Well thats it for now - except for a word of caution! Do not
attempt any of the above interval sessions if you feel
really jaded or ill without being checked out first, they
really are ultra strenuous if carried out correctly. Do it
right and watch your speed go up - good luck!!
Eddie,
you can email me at
eddiehumphreys@fireservicecycling.co.uk
|
NOTE:
FIRESERVICECYCLING recommends that you consult a Doctor
before undertaking any training regime,
The advice given here is for the serious rider wanting to
race and improve performance, If you use any of the
information provided in this article, 'on your own head be
it' and you also accept not to hold 'FireServiceCycling'
responsible for any injuries or mishaps, That's just FATE!!! |
|
|