Ausdauer Training Question/Opinion

[sekt88]

What do ausdauer Profis think:

Which would be more effective for building/improving:

4 x a week 1 hour roller training 75% of HF max (GA1/2)

or

2 x a week 2 hours roller training 75% of HF max (GA1/2)

or are they equally effective.

I am training for the Transalp 2007 and plan on doing this type of training until April 15 then I will start with interval training. And I am only going to be using the Roller during this time.

Opinions greatly appreciated.

Thanks,
Sekt88

 

[dubbel]

2 - 3 x 4 hrs GA1

 

[sekt88]

you mean 4 hours 2 or 3 times a week?

Thanks,

 

[dubbel]

genau.

 

[wurstendbinder]

12 stunden rolle / woche

das hört sich nach eiserner jungfrau und / oder schwedentrunk an

 

[sekt88]

was bedautet "schwedentrunk"?

I think 12 hours per week is too much/overkill. Plus 1 hour roller training is about equal to 2 hours on the road.

 

[dubbel]

2 stunden auf der strasse sind nicht gerade viel, wenn ich ein etappen-rennen plane.

ob das jetzt 10 oder 12 h sind, und ob rolle oder draussen, ist auch weniger wichtig,
wichtiger ist der hohe umfang insgesamt.

und dafür sind 4 h pro woche imho deutlich zu wenig.

 

[wurstendbinder]

Schwedentrunk

bild

überbegriff: foltermethoden

viel spass bei der Selbstkasteiung auf deinem rollentrainer

gruß,
greg

EDIT: um noch was ontopic beizutragen: dubbel hat recht, geh raus und mach kilometer!!!

 

[sekt88]

I will continue to look for more effeceint methods. I am not convinced that selbst castration through 12 hours per week of sitting on a bike is the only method. I am not a profi biker, but a
highly motivated amateur/hobbybiker.

I know there is a better way.

 

[dubbel]

wenn du der meinung bist, 12 h pro woche sind viel bzw. machen keinen spaß - wieso startest du dann bei der TAC?

 

[sekt88]

Well, I rode 6 marathons last year, I never went over 8 hours training per week, some weeks I didn´t train at all. Machen Sie keinen Spaß, nicht jeder der Beim TAC startet hat 12 studen pro woche in die Beine!

 

[dubbel]

was ist dein ziel?

 

[sekt88]

to finish in the top 50%.

 

[sekt88]

I started biking only two years ago (I am 41 years old), but through luck of the genetic lottery, I have good,strong legs and a big strong heart.

 

[Marec]

Hat man denn da noch Zeit zum arbeiten, geschwaige essen und Familie? 90' sind schon quälend lang... 240' wohl Folter. Das Leben ist zu kurz um so lange auf der Rolle zu sitzen...

 

[sekt88]

One must have a certain personality trait, which I do: It is called obsession.

 

[dubbel]

beim maximalkrafttraining ist hohe intensität nicht durch wiederholungszahlen zu ersetzen,
beim ausdauertraining ist es umgekehrt: hoher umfang, lange dauer statt hohe intensitäten.

 

[sekt88]

beim maximalkrafttraining ist hohe intensität nicht durch wiederholungszahlen zu ersetzen,
beim ausdauertraining ist es umgekehrt: hoher umfang, lange dauer statt hohe intensitäten.

Yes, this is a classic definition.

There must however be another more efficient method.

 

[pug304]

hi there,

when i start biking again a few years ago my ausdauer (realy staying power in english ) was very bad, also the power in my legs. Because of starting cycling for get ausdauer for skiing i don't think about training plan. All i was doing: biking for fun. And i got faster and also was able to ride longer distances. Within time i started mtb-marathon racing - for fun.

Now i'm nearby at same age like you and i also have strong legs. Because of lots of fun i set myself some goals and start my own plan of training. My greatest problem: lack of time. So thats my plan: ride five times a week on roller, based on the period idea (two days training, rest, three days training, rest - three weeks training, one week rest). I've started in November 06 with 30min/30min/45min/45min/45min at 80rpm and increase to 45/60/45/60/75 with intervals of 90rpm to 120rpm by now. Result: pulse decrease up to 15 beats (over training), at same time i increase average speed up to 10kmh (i take this value only to compare the training results). The intensity of the roller is very low, so it is a true GA1 training with GA2 intervals.

So i'm very satisfied, i feel good, loss weight. OK, the last result is available at end of season 07, but i'm in good spirits.

When i look at the winterpokal and compare my results to my known guys i'm looking forward to the next races. Some of them have spend two or three times of training, will they be as fast as it seems at the winterpokal? (i don't think so )

 

[sekt88]

This is along the lines of what I am doing and due to some articles I have read.

1. increasing the time of GA1/GA2 training-I started with 30 minutes and have been increasing the time every two weeks by 15 minutes.
2. At the same time increasing the Trittfrequence.

The results are that my Herz frequenz is dropping with the effort remaining the same ( Resistance-time-trittfrequence)

If I just, pauschal, start with 4 hours 2x a week I will be overtrained and/or I wont be able to increase my performance as the body will adjust to the effort and then I don´t have 8 hours twice a week to train on the roller.

My plan is to work up to 2.5 hours per einheit 2x a week by the end of march and then cut back on GA training and start with intervals.

 

[pug304]

sugestion: you ride 2 times a week, i do 4/5 trainings a week and then we compare our results in Tegernsee. Beside of this there are a lot of winterpokal-members so we are able to create a chart relaying training length and race speed

 

[sekt88]

Not a bad idea, but we would need to control for body weight.
I am 186cm Tall, 95Kg (15% Körperfett).

 

[wurstendbinder]

hi,

but through luck of the genetic lottery, I have good,strong legs and a big strong heart.

I will continue to look for more effeceint methods.

one more german-lesson:
try being part of a tippgemeinschaft

good night & cheers,
greg

 

[sekt88]

hi,





one more german-lesson:
try being part of a tippgemeinschaft

good night & cheers,
greg

I guess you don´t think it is possible to find a better method..
Well, this is what makes us different.

Carsten Bressser in the latest issue of Bike suggests to start the race with a BMI below 20!!!!!!!!!!!!!!!

This is ABSURD, but I guess with enough drugs possible

For a BMI of below 20 at 186 cm I would have to below 72 Kilos!!!!!!!!!!!!!!!!!!

ABsurd

 

[sprudel]

I will continue to look for more effeceint methods. I am not convinced that selbst castration through 12 hours per week of sitting on a bike is the only method. I am not a profi biker, but a
highly motivated amateur/hobbybiker.

I know there is a better way.

profi biker should have 40h a week