Winter Wake-Up Week 4

As these plans only cover a span of 4 weeks, I doubt you'll end up flirting with overtraining. However, a few things might still go wrong along the way. As you move into the 4th and last week of the Winter Wake-Up/Get-Back plans, here are some training strategies to keep in mind.

Feeling Lousy All Day After a Workout

Post-workout nutrition is vital to properly starting your recovery process . If you do a workout early in the day (especially anything FFAST in the morning) it is important to eat a recovery snack immediately when you're finished. If during the course of the rest of the day you feel really lousy, then you didn't refuel post-workout with enough carbohydrate. Drink up your recovery beverage, like chocolate milk, right after finishing your ride. And make sure you eat enough super-quality carbohydrates (vegetables, fruits, and whole grains - in that order from most to least important) throughout the rest of your day.

Lingering Feelings of Fatigue

You arrive at the first workout for the week, after at least 1 complete rest day, and you still feel fatigued. Start the workout, but if you are struggling to get your heart rate up into the required zone and/or your RPE is really high for what you know is a slow speed or power output, then cut the workout in half and call it a day. Make sure you eat properly the rest of the day (concentrate on super-quality carbs again). Try working out again the next day, and just keep cutting the workouts in half until you feel you've got your normal energy levels back.

Missing A Workout

If you miss a workout - no big deal. Just stick to the plan and do the next scheduled workout. Never try to make-up "lost workouts". If our bodies really worked that way, you could simply ride on Saturday & Sunday, for maybe 4-6hrs each day, and show-up at Nationals where you'd trash your competition.

Sorry folks, it doesn't work quite like that.

Your body needs a blend of rest and stimulating training on a regular basis to get stronger. Consider a missed workout as simply an extra rest day. Leave it at that. Complete de-training will happen after about 3 full weeks off the bike. Don't use this as an excuse to skip workouts. But at the same time, don't beat yourself over missing a session or two.

Life happens. It won't always respect your training plan. Respect your life first, and proper training should follow.

The Last Week Of The Plans

As you head into this last week, take any opportunities you've got to start getting outside. The roads may still be sloppy close to home, but I've found if you drive your bike out to the edge of the city, you'll find the highway shoulders aren't too bad. Certainly doing the longer rides outside will be a welcome break from sweating away on your indoor trainers.

Indoors or out, these plans are a good way to get your training started any time of year. From here, you could start adding longer outdoor Endurance rides, more high cadence and single-leg work. Then, with a proper base, you could add some intervals to really supercharge your fitness!

Post a comment and let us know how well these plans have worked for you...

Winter Wake-Up Plan Week 4

Monday: Rest
Tuesday: 1hr Endurance riding - Zone 2&3. If possible, try to do this ride first thing in the morning, shortly after you wake-up, without eating anything before you ride and drink only water during the ride.
Wednesday: 1hr20min Endurance + Tempo riding. After 30 mins of Zone 2 riding, spend the next 15mins riding at a solid Zone 3 Tempo effort with your cadence between 80 and 90 rpm. Finish out the ride back in Zone 2.
Thursday: Rest
Friday: 20min Restore riding - Zone 1. This is really easy, and you shouldn't feel any tension in your legs.
Saturday: 2hrs Endurance riding - Zone 2.
Sunday: 1hr45mins Endurance + SpinBlock ride - Zone 2. After 30mins of riding spend the next 25min block riding @ 115-130rpm. Pick an easy gear that lets you spin without your legs feeling heavy. Try to keep your pedal stroke fluid without bouncing all over your saddle. For some feedback, fill your outermost jersey pockets with loose coins and try to keep them quiet while you spin. Finish your ride by returning to a steady Zone 2 Endurance pace.

Winter Get-Back Plan Week 4

Monday: Rest
Tuesday: 1hr Endurance riding - Zone 2&3. If possible, try to do this ride first thing in the morning, shortly after you wake-up, without eating anything before you ride and drink only water during the ride.
Wednesday: 1hr20min Endurance + Tempo riding. After 30 mins of Zone 2 riding, spend the next 25mins riding at a solid Zone 3 Tempo effort with your cadence between 80 and 90 rpm. Finish out the ride back in Zone 2.
Thursday: Rest
Friday: 20min Restore riding - Zone 1. This is really easy, and you shouldn't feel any tension in your legs.
Saturday: 2hrs Endurance+Tempo riding - Zone 2. After 30 mins of riding, spend the next 30mins riding at a solid Zone 3 Tempo effort with your cadence between 80 and 90 rpm.
Sunday: 1hr40mins Endurance + Spin-Ups ride - Zone 2. After 30 mins of riding spend the next 20mins doing Spin-Ups: increase your cadence over the course of 1 minute to >120rpm and hold that as long as possible without bouncing all over. For some feedback, fill your outermost jersey pockets with loose coins and try to keep them quiet while you spin. Then, spin easy until you feel ready to accelerate again, continuing the high spins and recoveries until the 20mins have elapsed.


Related Posts:

ABA Spring Camp Returns to Penticton in 2011
Winter Wake-Up Week 1
Winter Wake-Up Week 2
Winter Wake-Up Week 3