Cat 1 XC Base Training Plan Question

[KKC0421]

Week 1, day 7

Bike

Duration: 2:15

Warm up for 30 minutes in heart rate zones 1-2 or power level 1-2. 

Then ride 2 X 10 minute climbs at 50 - 60 rpm up a 5-8% hill. 

Recover descending and spinning easy for 5-10 minutes between repeats. 

Stay seated to work on hip and leg strength. 

Keep upper body quiet and strong. 

Heart rate should be in zones 2-3 or power in level 3 during the ten minute low cadence reps.

The rest of the time spin easy in heart rate zone 1 or power level 1.

Hi Lynda, I'm a bit confused by this workout.  If I understand correctly, I essentially climb for a total of 20 minutes (2 efforts) and the rest of the workout is warm up and heart rate zone 1 easy spin? 

[Lynda]

Correct.

Lynda

[uruguayyoo]

Week 1, day 7

Bike

Duration: 2:15

Warm up for 30 minutes in heart rate zones 1-2 or power level 1-2. 

Then ride 2 X 10 minute climbs at 50 - 60 rpm up a 5-8% hill. 

Recover descending and spinning easy for 5-10 minutes between repeats. 

Stay seated to work on hip and leg strength. 

Keep upper body quiet and strong. 

Heart rate should be in zones 2-3 or power in level 3 during the ten minute low cadence reps.

The rest of the time spin easy in heart rate zone 1 or power level 1.

Hi Lynda, I'm a bit confused by this workout.  If I understand correctly, I essentially climb for a total of 20 minutes (2 efforts) and the rest of the workout is warm up and heart rate zone 1 easy spin? 

I have a question about this same exercise. Where I live it’s impossible to get a 10 minute hill climb. What should I do to get near the exercise’s goal?

Thanks very much.

Daniel

[Lynda]

What is the longest climb you have? Does it have a flat road prior? Do you have a flat road that is 10 mins long?

Lynda

[uruguayyoo]

Lynda said:

What is the longest climb you have? Does it have a flat road prior? Do you have a flat road that is 10 mins long?

Lynda

The longest climb have is about 3 minutes and doesn't have a flat road prior to it. I do have a flat road that's 10 minutes or a little more.

[Lynda]

Do the intervals on a flat road where you can stay on the gas for 10 mins non-stop. Ride in your biggest gear at the target intensity. Your cadence may end up higher than the target range. Comprise your cadence in favor of time at target intensity.

Lynda

[uruguayyoo]

Understood, thanks very much.

 

Daniel

[KKC0421]

Lynda said:

Correct.

Lynda

Hi Lynda, Merry Christmas!  When you recommended this training plan, you built the 3 Snake Creek Time Trials into the 12 week plan, shifting weeks as appropriate.  However, I began the training plan 1 week later than anticipated.  The table below shows what you suggested next to my modified version….can you take a look at my column and see if it makes sense?  Thanks!

Date	Plan Week # LW	Plan Week # Me	Comments
11/18/13	1
11/25/13	2	1	Began 1 week later
12/2/13	3	2
12/9/13	4	3
12/16/13	5	4
12/23/13	6	5
12/30/13	8	8	1/4 Snake TT #1
1/6/14	7	6
1/13/14	9	7
1/20/14	11	9
1/27/14	12	12	2/1 Snake TT #2
2/3/14	9	9
2/10/14	10	10
2/17/14	11	11
2/24/14	12	12	3/1 Snake TT #3
3/3/14		12

[Lynda]

Good work. That looks great!

Lynda

[Skerke]

Lynda, I am currently doing this plan and was wondering where or if you have the corrolating  CTL/ATL/TSB chart so I can ensure all my bits and pieces are where they need to be.. You so kindly sent me one for my 7 Day Stg Plan and I found it invaluable…

[Matt]

I'm curious how one would go about constructing such a chart with accuracy.

 

I have simply been trying to predict my TSS for the following week and putting into TP under planned TSS for each workout.  It then shows up on the PMC in the future.  It hasn't been too far off I guess so perhaps that's my answer.

[Lynda]

Skerke,

Please start a new thread for this new topic.

Thx,

Lynda

[Lynda]

Matt said:

I'm curious how one would go about constructing such a chart with accuracy.

 

I have simply been trying to predict my TSS for the following week and putting into TP under planned TSS for each workout.  It then shows up on the PMC in the future.  It hasn't been too far off I guess so perhaps that's my answer.

Using the PMC was integral to the design of all my training plans.

Lynda

[KKC0421]

Lynda said:

Good work. That looks great!

Lynda

So now the 1st Snake TT is in the books!  It went well and I finished about 10 minutes earlier than I anticipated which was cool.  I really didn't know what to expect given that while following the the training plan the majority of the work has been very low intensity stuff.  I'm looking forward to seeing what I can do next month…which brings me to my question.  The next Snake is 2/1/14, my training sequence in terms of the weeks will be Week 6, 7, 9, 12, Snake.  What do you think a realistic expectation is in terms of improving my time given the type of workouts I'll be doing for the next month?  Should I even expect to make any significant gains?  Is this even an answerable question?

 

Thanks!

Kim

[Lynda]

Congrats finishing 10 mins earlier than anticipated. Your training is paying off. 

Yes, you should expect gains in the next event if you stick to the plan and work hard in training.

Lynda

[KKC0421]

Lynda said:

Congrats finishing 10 mins earlier than anticipated. Your training is paying off. 

Yes, you should expect gains in the next event if you stick to the plan and work hard in training.

Lynda

 

Thanks for the response Lynda.  In regards to training hard, with the re-sequencing of the training weeks to accomodate the 3 Snake TTs we put weeks 8 & 12 (field test weeks) before The Snake TTs.  That means that  there will potentially be an 11 week gap between my Field Tests (last one I did was on week 4).  There was a pretty significant difference between my initial field test and the week 4 field test resulting in changing all of my HR zones so I'm concerned that I won't be training in the proper zones in another couple of weeks.  What should I do?

 

Kim

[Lynda]

When you perceive your zones are off, replace an interval session with a test to re-calibrate.

Lynda

[Author]

Posts