group rides are always fast. how to make a progression?

Regular weekend and weekdays rides are always fast.

If you ride the same way for all of the rides then there wont be any progression.
Which may cause overtraining/undertraining and plateau/loss of fitness.

Below is a sample 5-week group ride progression plan

week1 - ride inside the main pack. dont respond to surges of the lead pack
week2 - ride with the lead pack. dont sprint yet just sit in.
week3 - ride and help pulling in front of the lead pack.
you can also sit in for a short while to blast for a sprint.
week4 - ride with the lead pack and try to escape from time to time. fight for the sprints.
week5 - ride with the lead pack sit in and only fight for the sprints.

If partnered properly with BASE training,
this 5-week plan can also be your BUILD for your next A-Race.
week1-4 for BUILD and week5 for TAPER/PEAK


DISCLAIMER: The tips are example only to show the principle of progression. The chance is open that this may or may not work to anyone. The author is not liable for any loss of fitness and ruin of a training/racing season.

Approved sa akin ito.

sir rainbow brite... na pagmunimunihan ko lang... for the benefit ng mga pinoy eh may tagalog version nung training plan? hehehe

joke lang... mahirap.... kasi ano ba tagalog ng:

base training? "ensayo sa ibaba"?

sprint? "bigay todo sa dulo"?...

surge "pagtira"?

PEAK? "kasukdulan"?

anyway kahit ung disclaimer na lang... hehehe

Kiko wrote:sir rainbow brite... na pagmunimunihan ko lang... for the benefit ng mga pinoy eh may tagalog version nung training plan? hehehe

joke lang... mahirap.... kasi ano ba tagalog ng:

base training? "ensayo sa ibaba"?

sprint? "bigay todo sa dulo"?...

surge "pagtira"?

PEAK? "kasukdulan"?

anyway kahit ung disclaimer na lang... hehehe

parang nasusungay ka ngayon ah???

ayos to

Kiko wrote:sir rainbow brite... na pagmunimunihan ko lang... for the benefit ng mga pinoy eh may tagalog version nung training plan? hehehe

joke lang... mahirap.... kasi ano ba tagalog ng:

base training? "ensayo sa ibaba"?

sprint? "bigay todo sa dulo"?...

surge "pagtira"?

PEAK? "kasukdulan"?

anyway kahit ung disclaimer na lang... hehehe

Plateau = pinggan

Proud2bpinoy wrote:

Plateau = pinggan

plateau = talampas