Block Training - anyone tried it?
06-08-12, 11:03 AM
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Block Training - anyone tried it?
Recently got a copy of Cutting Edge Cycling, by Hunter Allen / Stephen Cheung.
In it, they talk about a variation from the typical training week (short, interval-based rides on weekdays, longer rides on weekends) that make up a typical training cycle - viz, block training.
Here, you focus on one type of training (eg, FTP intervals) for consecutive days till exhausted, then rest/recover and repeat - for a certain number (recommendation of 3 to start with) such blocks. Then you start another set of blocks with a different goal in mind (endurance, power, etc).
The authors mention that this works for people who are not necessarily constrained by long working hours (with this training, you may have to do several days of long rides on weekdays, if you are doing an endurance block), but that results are often better than with the typical training week.
Anyone using this method? If so, how do you structure it - what is the sequence of areas you work on, how many blocks, how many days per block, etc.?
In it, they talk about a variation from the typical training week (short, interval-based rides on weekdays, longer rides on weekends) that make up a typical training cycle - viz, block training.
Here, you focus on one type of training (eg, FTP intervals) for consecutive days till exhausted, then rest/recover and repeat - for a certain number (recommendation of 3 to start with) such blocks. Then you start another set of blocks with a different goal in mind (endurance, power, etc).
The authors mention that this works for people who are not necessarily constrained by long working hours (with this training, you may have to do several days of long rides on weekdays, if you are doing an endurance block), but that results are often better than with the typical training week.
Anyone using this method? If so, how do you structure it - what is the sequence of areas you work on, how many blocks, how many days per block, etc.?
06-08-12, 11:38 AM
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I've done multiple hard days followed by multiple rest days, but I didn't do the same workout for all the hard days. Usually I started with the anaerobic / sprint stuff, then day 2 was vo2 3-6 minute efforts, then day 3 was threshold / ftp efforts.
By day 3 you're pretty wiped out. But I did get fit in a hurry. Just don't have the life/work structure for that any more.
By day 3 you're pretty wiped out. But I did get fit in a hurry. Just don't have the life/work structure for that any more.
06-08-12, 12:35 PM
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There is a reason stage races are so popular with Classics riders.
I have had my best results quite often within the 2-6 weeks after a solid 8-9 day race
I have had my best results quite often within the 2-6 weeks after a solid 8-9 day race
06-08-12, 10:37 PM
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I'm very interested in this thread; I have alot of free time right now and would like to maximize my training...
06-08-12, 11:07 PM
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Well, I've decided to give it a go. This works better for my work/life schedule than the typical weekly cycles popularized by Friel, which hasn't been all that effective for me.
My plan is to do 3 sets of 4-day FTP-oriented blocks with 2-3 days of easy cycling in between, then move to 3 sets of 4-day VO2-oriented blocks, and then a week of distance/endurance.
Let's see how it goes.
My plan is to do 3 sets of 4-day FTP-oriented blocks with 2-3 days of easy cycling in between, then move to 3 sets of 4-day VO2-oriented blocks, and then a week of distance/endurance.
Let's see how it goes.
06-10-12, 08:27 AM
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Well, I've decided to give it a go. This works better for my work/life schedule than the typical weekly cycles popularized by Friel, which hasn't been all that effective for me.
My plan is to do 3 sets of 4-day FTP-oriented blocks with 2-3 days of easy cycling in between, then move to 3 sets of 4-day VO2-oriented blocks, and then a week of distance/endurance.
Let's see how it goes.
My plan is to do 3 sets of 4-day FTP-oriented blocks with 2-3 days of easy cycling in between, then move to 3 sets of 4-day VO2-oriented blocks, and then a week of distance/endurance.
Let's see how it goes.
FTP - rest - FTP - rest - FTB - rest ->
V02 - rest - V02 - rest -V02 - rest ->
Endurance week - rest ->
Repeat
??
06-17-12, 11:48 PM
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FTP-FTP-FTP (3 or 4 days, till fatigued)
Rest-rest (till recovery)
FTP-FTP-FTP
rest-rest
FTP-FTP-FTP
rest-rest
FTP-FTP-FTP
rest-rest
Then go to the next set of blocks - endurance, force, VO2, whatever. It is consecutive days of whatever you are doing, till fatigue. Then complete recovery, and then next block. 4 blocks per set, before moving on.
