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ATP-- #2: Block Allocation
Nov. 25th, 2004 07:39 am(2-3 people who read my LJ will love this posting. The rest of you will likely think it is deadly dull. Feel free to skip, if it seems dull.)
So here are my school constraints:
Orthopedics is done Dec 18
Moving Dec 18-20...?
Vacation Dec 21 to Jan 1
Orthopedic clinical starts Jan 3
Orthopedic clinical ends March 25
School (Neuro) starts 4/4
Finals week for Neuro 7/15-7/22
Vacation 7/23 to 8/14
Neuro clinical starts 8/15
Neuro clinical ends 11/4
School starts again 11/7
Heart rate zones:
Zone 1 115-141
Zone 2 142-154
Zone 3 155-161
Zone 4 162-172 <--- lactate threshold happens here, IE this is when I produce lactic acid faster than I get rid of it
Zone 5a 173-176
Zone 5b 177-182
Zone 5c 183-189
Periodization: This approach to training means you do different things at different phases of the year, and you arrive at your race day more fit than if you had started January 1 and ridden as hard as you could, as long as you could, as often as you could. (sirst, are you listening? ;-)
The Base period is meant to increase your aerobic engine-- going long distances at a steady, low heart rate increases your body's ability to burn fat as fuel, encourages your body to add more blood vessels where they are needed, and places low load, long duration stress on your bones, tendons, and ligaments so they strengthen, and they are ready for the hard training that follows.
The Build period involves spending less time on the bike, at higher heart rates. In zone 4, I'll be working on teaching my body to raise my lactate threshold heart rate-- and the higher that is, the faster the pace I can sustain for a long time. In zone 5, I'll be teaching my body to deal with lactic acid efficiently-- when you train correctly, not only does your body learn to produce and clear lactic acid quickly, it also begins to use lactic acid and ketones (byproducts of protein breakdown) as fuel.
The Peak period should leave me less beat up and more ready to race. I'm not entirely sure what that involves. I'll have to do more research.
The Race period should maintain and conserve fitness while using races as hard workouts.
Armed with that information... I need to peak twice, (Peak = be ready to race) once for road racing and once for cyclocross.
Here goes:
Base (aerobic work, form sprints, hills, weights, one hard group ride per week): Now through January 31.
Build (Lower training volume, more work in zones 4 and 5, hills, sprints, hard group ride if I can find it): February 1- April 7.
Peak (Getting ready to race) April 8 to 22
Race Apriil 23- July 15
Week off the bike (coincides, strangely enough, with finals week): 7/15 to 7/22
RAGBRAI 7/24 to 7/30, so let that be the start of base 2, which will go to 8/30; start running; cyclocross skills drills
Build 2: 9/1 to 10/1 (More skills drills, some running hill repeats, anaerobic work in zones 4 and 5)
Peak 10/2 to 10/15
Race 10/16 to 12/15
Build 2006 annual plan on Thanksgiving weekend, 2005
So here are my school constraints:
Orthopedics is done Dec 18
Moving Dec 18-20...?
Vacation Dec 21 to Jan 1
Orthopedic clinical starts Jan 3
Orthopedic clinical ends March 25
School (Neuro) starts 4/4
Finals week for Neuro 7/15-7/22
Vacation 7/23 to 8/14
Neuro clinical starts 8/15
Neuro clinical ends 11/4
School starts again 11/7
Heart rate zones:
Zone 1 115-141
Zone 2 142-154
Zone 3 155-161
Zone 4 162-172 <--- lactate threshold happens here, IE this is when I produce lactic acid faster than I get rid of it
Zone 5a 173-176
Zone 5b 177-182
Zone 5c 183-189
Periodization: This approach to training means you do different things at different phases of the year, and you arrive at your race day more fit than if you had started January 1 and ridden as hard as you could, as long as you could, as often as you could. (sirst, are you listening? ;-)
The Base period is meant to increase your aerobic engine-- going long distances at a steady, low heart rate increases your body's ability to burn fat as fuel, encourages your body to add more blood vessels where they are needed, and places low load, long duration stress on your bones, tendons, and ligaments so they strengthen, and they are ready for the hard training that follows.
The Build period involves spending less time on the bike, at higher heart rates. In zone 4, I'll be working on teaching my body to raise my lactate threshold heart rate-- and the higher that is, the faster the pace I can sustain for a long time. In zone 5, I'll be teaching my body to deal with lactic acid efficiently-- when you train correctly, not only does your body learn to produce and clear lactic acid quickly, it also begins to use lactic acid and ketones (byproducts of protein breakdown) as fuel.
The Peak period should leave me less beat up and more ready to race. I'm not entirely sure what that involves. I'll have to do more research.
The Race period should maintain and conserve fitness while using races as hard workouts.
Armed with that information... I need to peak twice, (Peak = be ready to race) once for road racing and once for cyclocross.
Here goes:
Base (aerobic work, form sprints, hills, weights, one hard group ride per week): Now through January 31.
Build (Lower training volume, more work in zones 4 and 5, hills, sprints, hard group ride if I can find it): February 1- April 7.
Peak (Getting ready to race) April 8 to 22
Race Apriil 23- July 15
Week off the bike (coincides, strangely enough, with finals week): 7/15 to 7/22
RAGBRAI 7/24 to 7/30, so let that be the start of base 2, which will go to 8/30; start running; cyclocross skills drills
Build 2: 9/1 to 10/1 (More skills drills, some running hill repeats, anaerobic work in zones 4 and 5)
Peak 10/2 to 10/15
Race 10/16 to 12/15
Build 2006 annual plan on Thanksgiving weekend, 2005
