Show notes
Episode Topics: Strava...Stats of the Week, Tour de France Update, Contador opens up about the 2009 TdF, Main Topic: TrainingSocial Media:https://www.instagram.com/postridecafe/https://twitter.com/PostRideCafeStrava:Aaron - https://www.strava.com/athletes/777347Sam - https://www.strava.com/athletes/150453Strava…..Stats of the week!Sam - 48 Miles, 1800 FtAaron - 180 Miles, 7600 FtRide of the Week:Sam - Almost Quit - Castle 4Aaron - Silent Sundy SoMoPro Cycling News: TDF Reschedule August 29 - September 20, no change to WC and other 2 GT’s supposed to be raced after along with the ClassicsTdF 2009 Drama Rehash - Contador goes on a podcast and talks about riding with Lance in the tour. Was one of the first races I ever watched and I didn't really understand how much of a shitshow it really was.Topic of the Week: Training I think a proper follow up to recovery is training because they go hand in hand. Not properly hydrating early in the week or a race will be felt in the days to come and the same goes with overexertion. I’m getting more serious in this area and have been mixing in proper flat/climbing intervals along with varied intensity/distance. The TrainRight articles below do a much better job of getting in depth explanations for the training plans and variety of efforts; I will say my 5 day wasn’t far off from theirs. Aaron: Typically I ride 5 days a week that usually looks like this:Monday - Off/Light Recovery, Stretching, YogaTuesday - Climbing, hill repeats or whatever I can find - Strength Training Wednesday - Medium/Long Ride, not full effortThursday - Longer Ride at a good effort Friday - Off/Light Recovery, Stretching, YogaSaturday - Medium/Long Ride, not full effortSunday - High Intensity, usually a group ride or climbing daySam: I tried to ride 2-3 days a week. Typically one hard week on the weekend. My weekday rides are usually built around zone 2, intervals, or mountain climbing.https://trainright.com/short-intervals-improve-performance/30:15 intervals (3 sets of 13 x 30 second max RPE efforts with 15 seconds recovery between efforts and 3 minutes between sets) yielded greater real-world performance improvements than 5-minute intervals (4 x 5-minutes at max RPE with 2.5 minutes of recovery between efforts)= Increase of 5% powerhttps://trainright.com/cycling-training-plan-by-week/ Tips for Non-Standard Weeks and to Maximize Limited Training Time: Schedule the highest-priority workouts directly after a rest day. Note, I didn’t automatically say “the hardest”. Typically this applies to the highest-intensity interval workouts in the week, but if you are not doing hard intervals it can also apply to the longest moderate-intensity endurance days.Create blocks that start with the highest intensity first. If you have a three-day or two-day block in the week, schedule high-intensity workouts on the first day of the block so you (See #1), and then step down so the “easiest” workout is on the last day of the block.Consistency is crucial, but so are big days. Six one-hour rides per week is consistent, but it’s hard to make substantial progress because you can only generate so much training stress in 60 minutes. Rearranging that time to three two-hour rides or one three hour ride and three one-hour rides all still add up to 6 hours/week, but concentrating workload can be an effective way to amplify the effect on your fitness.Progress to more advanced block training. Speaking of amplification, there are benefits for some athletes to schedule hard workouts on back-to-back days. And some athletes may need to train four days in a row because of their personal and professional schedules. You’re concentrating workload and amplifying the stimulus, you just have to be mindful of scheduling adequate recovery after or between blocks.Race Coverage:N/ATakeaways - Next Week Preview:World Tour Team breakdowns?