Winter Training Program 2007-2008
If you always do what you have always done, you will always get the same results
I'm sure that you have all seen this statement before, but it should be obvious to us all that if we carry out the same training every winter we will get the same rewards in the racing season. Except that for most of us we will be a year older and potentially a year slower.
So in order to put some life into the team results in 2007, I have a few suggestions for this winter's training program.
If we start with 2-3 weeks low intensity steady rids on both Saturdays and Sundays to recover both physically and mentally from a long racing season. After this, to cater for all abilities, I suggest that we keep the Saturday rides on fairly flat roads and at a moderate pace, so that all club members can take part. On Sundays after keeping the first hour fairly steady, increase the tempo and cover more challenging terrain splitting into two groups if necessary.
We should try to avoid too much de-training as it will be much harder to get back to race fitness when the time comes. Perhaps introduce into these rides some higher intensity efforts, sprinting for signs or hilltops etc. The maintenance of power and leg speed should be a high priority for anyone racing next year.
The duration of weekend rides should steadily increase up to the end of the year after which time the quantity should be kept the same, but the intensity gradually ramped up to include some sessions at race pace. This can be done on a circuit so that all abilities can take part and rejoin if dropped by the faster, fitter riders.
In addition to this are a couple of mid-week rides. The first leaves Willington at 9.30am on Wednesdays, covers about 35 miles and finishes at the Salt Box Cafe. Also there is a group training ride at Mallory Park, starting October 19th from 7pm to 9pm and every Thursday until further notice. Lights and helmets are required, cost £1.50.
The weekend club rides will form the foundation of our winter training but should be supplemented by mid-week sessions, starting with one session per week and increasing to three if time allows.
This program is intended to make it possible for all members to take part in club rides and at the same time allow riders who wish to race more seriously to progress from last session. If you are intending to try to follow this program in full, I recommend an easy week at least every 4th week.
Alistair
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