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Nuts and Bolts

by João Correia

November 19, 2010 - Filed under: Rider Blogs

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People often ask how I train-what sorts of loads do I carry, and what kind of training I do after stage races. I try to explain, but it gets fairly confusing fairly fast, so I thought the best way to explain is to just show my training and racing schedule for the month of August. This is what it looks like to be a workaday pro. Although the schedule is detailed, it sometimes changes due to fatigue. For example, if I have a hard time doing certain intervals I'll stop the intensity part of that day's training and might even take a rest day the following day. As you can see, my numbers aren't extraordinary-but then neither is my motor. My weight right now is around 66Kg. For a rider my height, at this level of racing the number should be between 63-64Kg. But, hey, I live in Chianti and as much as I love to ride my bike I also like a decent glass of wine every once in a while. Or bottle.

Week 1:
August 1-7: Tour of Poland
August 8 - Travel day and no training

Week 2:
August 9: 2:00-2:30 hours-2X20' on flats @ 280-290W w/ 5' recovery @ 210-220 Watts + 1X15' on a climb @300-310W
August 10: 3:30 Hours-1X20' on flats @280-290 (95-100RPM), + 20' on flats @ 290-300W and 65-70RPM. 8X5' SFR (Slow Power Work on a Hill) @ 280-290W (35RPM) w/ 2' @ 210-220W. 1X20' on a climb @ 300-310W w/ last 5' @330-340W
August 11 (a.m.): 2:30 Hours 20' on flats @ 280-290W (80-85RPM). 5X2' on flats @ 450W w/ at least 5' recovery. 2X12-15' on a climb w/ the first 2' @ 410-420W + 5' @ 280-290W + the last 5' alternating 15 seconds at 475-500 W and 15' at 210-220W. 15 minutes between each climb.
August 11 (p.m): 1:30 Hours on the TT bike 3X15' @ 280-290W w/ last 3' @320-330W and 5' recovery @210-220
August 12: 5:30-6:00 Hours-2X20" on flats @280-290 and 5' recovery @ 210-220 + 20' on flats @ 300-310W (65-70 RPM). 4X15' on a a climb @300W with the last 3-5' @330-340W. 1:00 Hour motor pacing at 180W in the end.
August 13: 1:00-1:30 Hours easy- 6X1' @ 120 RPM below 300W w/ 5' recovery @ less than 180 Watts
August 14 (a.m.): 3:00 Hours-20' on flats @ 280-290W (80-85RPM). 5X2' on flats @ 450W w/ at least 5' recovery. 3X12-15' on a climb w/ the first 2' @ 410-420W + 5' @ 280-290W + the last 5' alternating 15 seconds at 475-500 W and 15' at 210-220W. 15 minutes between each climb.
August 14 (p.m.): 1:30 Hours on the TT bike 4X15' @ 280-290W w/ last 3' @330-340W and 5' recovery @210-220
August 15: 6:00 Hours- 2X20' on flats @ 280-290W w/ 5' recovery @ 210-220W. 2X20' on flats 300-310W (65-70 RPM) with 5' recovery @210-220W. 4X15' on a climb: 1st hill alternate 3' on the saddle @310-320W (80-85 RPM) + 2' out of the saddle (55-50 RPM). 2nd hill @ 280-290W with last 3-5' @ 330-340W. 3rd hill after 5 hours. 2' @ 380-400W + 10' @280-290W + 3' @330-340W. 4th hill same as the 2nd hill

Week 3:
August 16 - 1:30 hours easy
August 17th - 3:30 Hours-2X20' on flats @280-290 (95-100RPM), + 20' on flats @ 290-300W and 65-70RPM. 8X5' SFR (Slow Power Work on a Hill) @ 280-290W (35RPM) w/ 2' @ 210-220W. 1X20' on a climb @ 300-310W w/ last 5' @330-340W
August 18 (a.m.): 2:30-3:00 Hours-20' on flats @ 280-290W (80-85RPM). 5X2' on flats @ 450W w/ at least 5' recovery. 3X12-15' on a climb w/ the first 2' @ 410-420W + 5' @ 280-290W + the last 5' alternating 15 seconds at 475-500 W and 15' at 210-220W. 15 minutes between each climb.
August 18 (p.m.): 1:30 Hours on the TT bike-3X15' @ 280-290W w/ last 3' @320-330W and 5' recovery @210-220
August 19: 5:30-6:00 hours-2X20' on flats @ 280-290W w/ 5' recovery @210-220W. 2X20' on flats @ 300-310W (65-70 RPM) w/ 5' recovery @210-220W. 4X15' on a climb @ 300W w/ the last 3-5' @ 330-340W. 1:00 Hour motor pacing at 180W
August 20: 3:30 Hours - 2X20' on flats @280-290W w/ 5' recovery @ 210-220W. 1X 15' climb @ 280-290W
August 21: 1:00-1:30 Hours easy-6X1' @ 120 RPM under 300 Watts w/ 5' recover below 180W
August 22: 1:30 Hours-1X20' on flats @ 280-290W

Week 4:
August 23: Travel Day, 1:30 Hours easy
August 24-28: Tour du Poitou-Charentes, France
August 29: 2:00 Hours Easy
August 30th - GP Chateauroux - France
August 31: Travel Day, No Riding

2 responses for this Entry

Chris says:

January 20, 2011

there are consistent intervalls at 280-290W. what training zone regarding Dr Coggan could that be? probably between 3-4 and for, which comes out with a ftp about 330W. looks plausible as some intervalls are built around that area.

Very interesting post, I think. especially his training secret - grape juice

Nick Todd says:

December 08, 2010

Interesting - who's post / training is this though?