group rides are always fast. how to make a progression?

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group rides are always fast. how to make a progression?

Post  kumagako on Tue Mar 29, 2011 11:09 am

Regular weekend and weekdays rides are always fast.

If you ride the same way for all of the rides then there wont be any progression.
Which may cause overtraining/undertraining and plateau/loss of fitness.

Below is a sample 5-week group ride progression plan

week1 - ride inside the main pack. dont respond to surges of the lead pack
week2 - ride with the lead pack. dont sprint yet just sit in.
week3 - ride and help pulling in front of the lead pack.
you can also sit in for a short while to blast for a sprint.
week4 - ride with the lead pack and try to escape from time to time. fight for the sprints.
week5 - ride with the lead pack sit in and only fight for the sprints.

If partnered properly with BASE training,
this 5-week plan can also be your BUILD for your next A-Race.
week1-4 for BUILD and week5 for TAPER/PEAK


DISCLAIMER: The tips are example only to show the principle of progression. The chance is open that this may or may not work to anyone. The author is not liable for any loss of fitness and ruin of a training/racing season.
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Re: group rides are always fast. how to make a progression?

Post  Proud2bpinoy on Wed Mar 30, 2011 10:33 pm

Approved sa akin ito. akyat
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Re: group rides are always fast. how to make a progression?

Post  Kiko on Thu Mar 31, 2011 4:54 am

sir rainbow brite... na pagmunimunihan ko lang... for the benefit ng mga pinoy eh may tagalog version nung training plan? hehehe

joke lang... mahirap.... kasi ano ba tagalog ng:

base training? "ensayo sa ibaba"?

sprint? "bigay todo sa dulo"?...

surge "pagtira"?

PEAK? "kasukdulan"?

anyway kahit ung disclaimer na lang... hehehe
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Re: group rides are always fast. how to make a progression?

Post  kumagako on Thu Mar 31, 2011 5:28 am

Kiko wrote:sir rainbow brite... na pagmunimunihan ko lang... for the benefit ng mga pinoy eh may tagalog version nung training plan? hehehe

joke lang... mahirap.... kasi ano ba tagalog ng:

base training? "ensayo sa ibaba"?

sprint? "bigay todo sa dulo"?...

surge "pagtira"?

PEAK? "kasukdulan"?

anyway kahit ung disclaimer na lang... hehehe


parang nasusungay ka ngayon ah???
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Re: group rides are always fast. how to make a progression?

Post  Original_Sigbin on Thu Mar 31, 2011 12:46 pm

ayos to akyat
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Re: group rides are always fast. how to make a progression?

Post  Proud2bpinoy on Fri Apr 01, 2011 12:28 am

Kiko wrote:sir rainbow brite... na pagmunimunihan ko lang... for the benefit ng mga pinoy eh may tagalog version nung training plan? hehehe

joke lang... mahirap.... kasi ano ba tagalog ng:

base training? "ensayo sa ibaba"?

sprint? "bigay todo sa dulo"?...

surge "pagtira"?

PEAK? "kasukdulan"?

anyway kahit ung disclaimer na lang... hehehe

Plateau = pinggan
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Re: group rides are always fast. how to make a progression?

Post  kumagako on Tue Apr 19, 2011 1:08 pm

Proud2bpinoy wrote:

Plateau = pinggan

plateau = talampas
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Re: group rides are always fast. how to make a progression?

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