Structured training

[Gunlock]

Hey all,

I'm looking to go from just 'going on rides' to more structured training and was wondering where's the best place to start?

I've looked at the Strava training plans and had a quick look at the plans offered at Todays Plan (at least during the free preview, now sure if they change once you've paid up) and can see the value. The upside to using the Strava plans is i'm already a premium member, so they're free for me. The downside is they're pretty limited and i'd have to work out my own structure (When to run each plan in relation to the races i want to compete in). Todays Plan lets you pick a target race and it will create a plan to peak at the right time, but costs more - $200 a year with unlimited training plans. $200 a year is pretty cheap as far as even basic coaching goes, so thats not so bad, given it will help me peak at the right times.

How did everyone here who follows structured training get started? Go straight to working with a coach or just sort of make it up as you went along for a while? Or go with an online 'robocoach' system like strava and Todays Plan?

Cheers,
Kyhil.

[cerb]

Are you using a trainer? Or do you want plans to do training rides on the road?

My training is done on a Wahoo Kickr (smart trainer) in conjunction with TrainerRoad. TrainerRoad has a massive catalogue of workouts and heaps of training plans which revolve around improving certain capabiltities. I've done 'Build phase - low volume, short power build' and 'Specialist phase - low volume, criterium specific' plans which are both about 8 weeks and have done lots of free standing workouts as well. The programmes start by assessing where your FTP is currently at then have a program of improving the specified requirements in the plan.

In conjunction with a smart trainer like the Kickr, you get a great benefit as opposed to a non-smart trainer. If the workout asks for 400W for 4mins, the trainer makes you push that. Without a smart trainer, you can get lazy and drop off the power - no slacking off! It's actually quite difficult to sit on the required output anyway without a smart trainer. So all in all, a smart trainer makes for a more effective training session than a non-smart trainer and much more so than trying to do effective training on the road. (but it will never be as fun as riding on the road though!)

TrainerRoad doesn't have a function to show when your form will be peaking... I assume it's just toward the end of each training programme? If you want to do a lot of analysis on this for free, you can load the data files for your rides & training into golden cheetah (free to download and use). It has heaps of bells and whistles - too many for me to bother with though! So, I track my form using the Strava (premium) fitness & freshness section.

TrainerRoad is about $10 a month, so not that expensive. A Kickr is about $1300?

Last year I did just less than 3500km total, including race km and simulated km on the trainer. I reckon the only reason I managed to race A-Grade is because my training is done with a smart trainer and becuase TrainerRoad's programmes are pretty decent...!


P.S. If you've already got a trainer, or are planning to get one soon and want to try trainerroad for a month, PM me your first name, last name and email address and I can send you a one month free referral to try it out.

[Gunlock]

Thanks for your reply Cerb.

I've got a trainer at home (Minoura Mag500 - pretty basic magnetic trainer) and normally train with the sufferfest videos over winter when it's too nasty outside, but i dont normally use it through the nicer months. I had a bit of a go on a Kickr at the Herald Sun Tour and the change in resistance as i did the Arthur's Seat climb was pretty cool.

Getting up to A-Grade on less then 4,000km a year sounds pretty appealing! Do you just pick the workouts at random? Or do you aim for specific races and pick programs a couple of months in advance that will fit that race type?

I've started the Strava program called 40s Sprint and will see how that goes, if i find doing the intervals on the road too difficult i might incorporate a few trainer sessions in to accommodate those.

[Crawf]

Do you have a goal or target, doing structured training without one is a great way to stop enjoying your cycling.
If you have a specific goal whether it be an FTP number or race then great, otherwise it's kinda meaningless.

[Leeroy]

I have found today's plan to be very good - and great value also. While the plan is computer generated it does respond to feedback that you enter following each workout plus you can email them with any questions and get some feedback from a real person (last time I did, I swapped emails with Mark Fenner himself). That said, to get the most of it you really need a power meter.

I have been using it a fair bit recently on the wind trainer in conjunction with Zwift. Zwift really has made riding indoors tolerable. In fact, its actually fun.

[cerb]

I do have to say that you don't look forward to getting on the trainer and doing a TR workout. You feel accomplished (and tired) once completed, but you generally don't look forward to it or have fun doing the workout!

In answer to your questions - I do training programmes which suit what I think I need to work on. Before the season started, I did a 'crit specialist' programme and mid-season I did a short-power build programme (as my 1-5min power was lacking a bit for crits). When not doing a specific programme, I select workouts which do what I need them to: whether that's emulating race conditions, building FTP or working on sprints or cadence.

Zwift does make riding indoors kind of fun, but the lack of training functions built in mean that you still have to get another service to structure the training / provide workouts... Although, I haven't used it since it became subscription, so it may have improved?

[Alex Simmons/RST]

I still do plans for people that want a taste of that before making the leap to working with a coach. I build them personally.

[3DKiwi]

Another vote for Trainerroad. Excellent training plans however the plan is all indoor based. It's takes a bit of creativity to swap some of them out to do outside. I do all of the interval workouts on my trainer regardless of weather. Training with power against a target power output makes for a very focussed workout. You don't need a power meter although they are better than virtual power than Trainerroad can use if you don't have a power meter.