Tour ni Francisco sa Matabungkay... Training plan

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Tour ni Francisco sa Matabungkay... Training plan

Post  racewhore on Sun Jul 04, 2010 6:50 pm

Sensya na... isang buwan na nakalipas before ko to mapost. :D

Race: Tour of Matabungkay (Oct. 22-24)

A three day 4 stage race.

Day 1 - 100km road race
with one long climb up to payapa (15k +/-) halfway and a 4k climb to the finish line

Day 2 am - 90km raod race
2x45km loop on a rolling terrain with the same 4k climb to the finish line

Day 2 pm - 30km Team Time Trial
mostly flat with one u-turn and same uphill finish
min 5 riders, max 9 riders per team

Day 3 - 40km ITT
flat to rolling terrain with same uphill finish

Goals:
1. Finish top 30 on GC
2. Ride and finish with the main bunch for the Road race
3. finish ITT in less than 1 hr 8 min or more than 35.3 kph ave. speed

Training Objective:
1. Increase aerobic power ;
by stacking up volume in training rides at aerobic pace ( before "hingal" pace)
2. Improve climbing power;
by doing low cadence high gear training (muscle tension (MT) workout)
3. ITT skills (40k)
doing long and steady endurance base - lactate threshold workout

Note that numbers are not established yet coz we haven't done any testing for the specific Heart (HR) values and Power Values.
For testing please refer to kumagako's post.

Weekly hours:
Min 8 to 16.5 hours depending on the stage you're in

Training follows a 3 week on 1 week off pattern though may vary a little bit
as we progress to accomodate the variants.


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Re: Tour ni Francisco sa Matabungkay... Training plan

Post  racewhore on Sun Jul 04, 2010 7:31 pm

Since we've started our training o'redy for a month I'll be posting plans from today's date.

Workout Menu (Descriptions and values)
Note that I'm putting my own HR values just for comparison but please take note that values can vary up to 10 percent between individuals of the same age and gender preference :D
Please do your own research for these values unless you wanna go with me on my testing days which I do once a month. Just did one this morning.

1. Endurance 1 (E1)
recovery rides and long rides 119-150bpm of course the recovery rides should be done on the lower end of the range.
Done at relatively high cadence 85 rpm up
best done with a partner of same fitness level or a discipline group with no intention of whacking each other during the ride


2. Endurance 2 (E2)
same as E1 but at a higher intensity
this workout will consume the main bulk of the entire program
My HR values: 151-162 bpm

3. High spin (S1)
done at cadence above 105 rpm (105-140 rpm)
for 1 to 5 min long

4. Muscle Tension (MT)
select a gear that you can only pedal at 50-60 rpm
if your HR goes beyond E2, that means your gear is too high
5- 30 min long without much interruptions ( I usually do this at sengkang loop or at coastal)
improves climbing power

5. Tempo (M1)
163-170 bpm done at 70-85 rpm cadence
must be steady and uninterrupted (sengkang loop/coastal)
prepares you for TT and Road race survival skills
30 min to 90 min

6. Subthreshold (M2)
171-181 bpm at your prefered TT cadence
20 min- 60 min

7. Anaerobic intervals (AE)
all out effort at a specified duration.
either from 30 sec long to 10 min long
to make it simple for this program, we're gonna be doing 5 min AE
great for responding surges and helping the team to chase breakaway or be in the breakaway yourself

There are still more workout variations but is not covered for this program dahil pagod na akong ma type...


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Re: Tour ni Francisco sa Matabungkay... Training plan

Post  racewhore on Sun Jul 04, 2010 8:53 pm

Block 2 July 5 to Aug. 1
we're starting with week 5 since we've done 4 weeks of our program already.
Dont worry if you've missed the first part, as long as you've been riding consistently...
that should be enough to substitute those workouts.

Training focus:
Endurance; E1 and E2 build up to 3 hrs
Muscle tension MT aim on doing 20 min x 3
Leg speed and efficiency S1
Avoid doing fast group rides for this block.

1 week consist of 2-3 weekday workout (WD) and 2 weekend workout (WE)


Week 5 jul. 5 - 11
weekly hours: 12.5


1. WD 1 workout
MT 10x3 at sengkang/coastal

2. WD 2 workout
E2 for 2 hrs
can be done at tampines ave. 10-tampines rd- defu- kaki bukit loops (TDK loop)2x
do 4x 1 min S1 in the middle of the ride
Ask Gps ryan for details on the route. hehe


3. WE 1
E2 x 3 hrs or a steady group ride
RTI, 6 am and 620 am Joyrider group are quite suitable.

4. WE2
E1/E2 x 3 hrs


Note that workouts will always involve a decent warm up and cooldown at least 15 min. long. except for E1/E2 workouts which are warm-up by itself.
If you can do more rides for that week then just add more E1/E2 workouts so that you can complete the required weekly hours.
The weekly hours are established on top of the main workout to facilitate gradual overloading of the system for a timely peak at the end of the season so please try your best to stay within close range.

Week 6 July 12-18
Weekly hours: 14


1.WD1
MT 15 min x 3
Sengkang/coastal

2.WD2
E2 x 2.5 hours
TDK loops x 3
with 4 x 1.5 min S1


3. WE 1
Goup ride x 3 hrs
RTI, 6 and 620 am group

4. WE 2
E1/E2 3.5 hrs

Rides and routes are just suggestions and this are the usual routes that I personally do.

Week 7 July 19-25
weekly hours: 15.5


1.WD1
MT 20x3

2. WD2
E2 x3 hrs
TDK loop x 4
S1 x 1.5 min x 6

3. WE1
Group ride at E2 3.5 hrs

4. WE2
E1/E2 4 hrs

Week 8 july 26-aug 1
Weekly hours: 8 hrs
REST WEEk


1. WD 1
E1 x 1 hr

2. WD 2
E2 x 2 hrs with 5 x 1 min S1

3. WE1
Group ride x 3 hrs easy

4. WE2
E1 x 2 hrs

Please dont take for granted the rest week, its just as important as your training weeks.

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Re: Tour ni Francisco sa Matabungkay... Training plan

Post  kumagako on Mon Jul 05, 2010 12:12 pm


ito yung tdk loop

green - upslope portions
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Re: Tour ni Francisco sa Matabungkay... Training plan

Post  Makoy on Tue Jul 06, 2010 1:07 am

Nice post...

Dami ko natutunan today... ;)
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Re: Tour ni Francisco sa Matabungkay... Training plan

Post  mike-o on Tue Jul 06, 2010 1:29 pm

ok itong program na ginawa ni coach.
ang problema lang e ung time para masunod
ung program hihihi
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Re: Tour ni Francisco sa Matabungkay... Training plan

Post  kumagako on Tue Jul 06, 2010 4:32 pm

wehehe, totoo. time lang kulang :twisted:
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Re: Tour ni Francisco sa Matabungkay... Training plan

Post  Proud2bpinoy on Wed Jul 07, 2010 11:56 pm

Gaano kaya katagal nag-type si racewhore nitong training plan?
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Re: Tour ni Francisco sa Matabungkay... Training plan

Post  kumagako on Thu Jul 08, 2010 10:16 pm

actually binasa ko ulit. doable naman ng executive and schedule
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