This season I’m doing the Chris Carmichael “Time Crunched Cyclist” training plan. I think CC talks a little too much about Lance but otherwise, the concept appears sound. He spends a good many pages talking about the science behind the plan and cites a number of compelling studies. It was enough to convince me. Since I only have between five and eight hours a week to dedicate to training, the plan’s six hours a week fit right into my sweet spot.
I like to ride my bike and the problem with training is that it is rather removed from actual bike riding. Each session has a specific goal and the “ride” has to fit within time constraints and heart rate zones. Since there are so few hours a week, most of the sessions have high intensity. Coupled with the intensity are days of rest. So there isn’t even an opportunity to head out for a casual ride between training sessions otherwise, you won’t be ready for the next intensity session. Each week has three days of intensity (like two interval sessions and a race) and one day of endurance riding. That endurance ride is as close to real riding as you will get.
I’m willing to put up with all this structure and lack of riding fun because in addition to my joy of riding my bike, I have a rather pronounced competitive streak. Cyclocross scratches that itch. Since I’m so competitive, I am compelled to train. Thus, I am able to sacrifice some fun riding days for the increased performance actual training will (allegedly) deliver.
I’m in the middle of week three of the program. This past Sunday was my first race so this is the first week that I’ve done intervals after a race. Tuesday’s session was pretty hard. I hadn’t fully recovered and my legs were screaming. Today’s session was much better and my legs felt some snap to them. As the weeks go on with races, I’ll adapt and that Tuesday session after a race won’t hurt quite so bad.
The plan comes with some caveats. The first is that it is really geared for races of three hours or less. The program is eleven weeks long and peak performance occurs between week 8 and week 12. Some well trained athletes may extend good performances another 1-3 weeks beyond that. After one round of the plan, you have to take at least four weeks and preferably six weeks for unstructured riding before starting the plan over. All that meshes well with a cyclocross season — in fact, one of the test dummies for the plan was Taylor Carrington, a Colorado cross racer who managed a 20th place in the USAC Cross Nationals elite race last year using the plan.
Right now I’m not riding too fast but I hope to improve from week to week. If everything goes well, I should have a respectable showing at the USGP races. I suppose it would help to drop a couple pounds too. I felt that anchor around my waist holding me back at Ranier. Plus, no one seems to want to take pictures of the fat guy.
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