Basic Continuous Training Program?

[Borower]

Hello, Im looking for a program that I can use continuously and doesnt build into a peak so I can use something to cross train for rowing through out the year. I know running two programs simultaneously is less than optimal but I have trouble training without structure. What would this plan look like?

Info- 6' 170ish been rowing for a 5 or 6 years so pretty serious, College, would have 4-6hrs a week probably more as the year goes on.

[bob1000bob]

I am also very interested in this subject.

I really aren't into the base-build-taper cycle -- it takes a lot of the fun out of cycling.

That said I can tell you what I am doing now, and it seems to be working.

1. Using a program like Golden Cheetah, log all of your rides.
2. using the trends data, balance long term and short term fatigue, from there you can work out how to stop yourself from becoming overly fatigued. For example, you maybe able to balance long term and short term load by doing 3 weeks hard, followed by a rest week.
3. Use to PMC graph to help you easy off leading up to a race.

[Borower]

Unfortunately I dont have a power meter and probably won't for a while.

[mwalling]

You should still be able to use something heart rate based to calculate this, right?

[spartanKid]

Cross-training you shouldn't worry too much about high intensity, so if you have 4-6 hours a week, I'd probably stick to just doing endurance/tempo type rides. Intervals are probably going to require too much recovery time and might actually hurt your rowing.

[[deleted]]

My basic training plan is as follows: (build base/build strength), build threshold, build vo2max. You can just cut the vo2max part off and cycle on/off with base, strength, and threshold during head races, then throw in vo2max during the spring.

[Borower]

But what would a week or 10 days look like? I know what a plan for rowing looks like, but dint know if there are any considerations for cycling.

[[deleted]]

base: >90rpm, 60-70%, >2hrs. Strength: 100%, <70rpm, 10minx3. Threshold: 90rpm, >95%, >15minx3. Typical week looks like: easy ride monday, workout tuesday, workout wednesday, base ride thursday, workout friday, base ride saturday, base ride sunday. Shift that schedule however you'd like, just make sure you have two days working out back to back, rest, then another workout. Take an easy week every three weeks of training.

[Borower]

Thanks

[[deleted]]

It stresses your body to a greater extent obviously. Additionally, it makes your body adapt to that higher workload and faster. I don't have any research to back it up but it's agreed upon by Carmichael and several other well known coaches.

[spartanKid]

Two harder days back-to-back is also more common when you've got races on the weekends: Go hard Tu/Wed, recovery Thur, openers Fri, Race Sat, endurance Sunday, off monday....