In a previous post I identified the three elements to a balanced training plan: consistency, volume and intensity. (Epic v Intelligent Training)
A) First establish consistency, even if it is only a few miles each day.
B) Then add volume (more miles, longer training sessions) while maintaining consistency. Volume at a reasonable pace that doesn't leave you knackered after a training session.
C) Finally, carefully introduce intensity. Intensity involves short and infrequent individual training sessions that stress your body.
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CONSISTENCY: In the previous several weeks and months I've been training four and five days per week.
VOLUME: In the past three weeks I've increased the miles (45 to 80) per session and time in the saddle (4 to 5 hours) at a moderate pace (15 mph).
INTENSITY: Yesterday (day 3 of 5 this week) was my first intensity training session. I rode 53 miles, climbed 4,500 feet in 4.5 hours at an `average' 12 mph pace. (May 12 - Intensity Training Session). Twenty-six miles of climbing in 3:13:00 for a 7.4 mph pace. Twenty-six miles of descending in 1:16:00 for a 25.4 mph pace.
Given that the training course was an out and back, half of the 53 miles was climbing, i.e., 26 miles of climbing 4,500 feet, for an average of 168 feet per mile. That puts it in the `Hors Categorie' (Climb Intensity Ratings), i.e., beyond category, the most difficult and intense climbing.
I was very, very fatigued yesterday but I suffered no injuries. Hydration and good nutrition mattered. I slept about 10 hours.
Today will be a gentle training session: 30 miles of flattish road at a mild pace. Short and easy, so as to recover from the stress my body experienced yesterday, i.e., to prevent the effects of `overtraining.'
No `epic' training sessions. Build stamina, capacity and strength. Don't feed the `ego.' Treat the body with compassion, kindness and good humor.
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