Structure in training

So this weekend so the completion of an eight week block of training for me consisting of five session per week. 

My aim at the start as I outlined previously was to get fitter, lose some more weight and improve my ability to ride faster for longer. 

Those were the initial goals I set before embarking on my programme, make sure you know what the goals are you are trying to achieve, otherwise the training will become vague and structure-less.  Goals are required (or outcomes) in order to establish the training programme. 

Structure is the foundation to any successful programme, the structure of your routine, training plans, time and diet. Structure allows you to concentrate on the job in hand, monitor performance and bench mark your improvements. Without structure in your plan you are not training!

I looked at the time I had available and worked on a plan that would help me achieve the outcomes I was looking for. Funnily enough reading an article in Cycling magazine there was a training schedule by one of the BC coaches that actually ticked all the boxes for me. So it was a change for me to follow a programme that I hadn't put together myself - note you are never to old or clever to listen to someone else! 

After eight weeks with most weeks hitting all the sessions I am pleased with the outcomes, my weight has dropped to 12 10lbs, I feel much fitter, on the bike I am faster, 11 PB's on a strava ride last Wednesday evening without pushing myself. The weight loss has also aided the speed I can climb (no surprises there!).

The next stage will now be to build on this foundation and see how I perform in some races - I shall keep you posted 

NB combined with the training programme I also looked more at my diet and made a few improvements, cutting out and cutting down, switching some food products for others. Nothing too dramatic as I eat pretty well anyway but enough to fuel the training and help achieve the weight reduction. 

weight Loss??

Weight seems to be a consuming issue with many athletes and general population as well. I need to be lighter, thinner, skinny, I used to be...... etc etc You know the score!
Since getting back into riding my bike, initially for the intention of shedding some weight that age & lifestyle was helping to increase, my weight has dropped from 15 stone down to 13 7lbs which isn't too bad, not waif like but after years of strength training & my genetic make up I am never going to be stick thin.
Last year I got more into doing what I started off doing over 20 years ago, working one to one with athletes, in this case cyclists.
Spending time looking at nutrition, fuelling training and racing, reducing body fat and working out training schedules fired my enthusiasm and the old brain cells.
Looking at my race performances from last year I knew I could do much better, the limiting factor was desire! training more / harder, eating better, losing weight are simple and achievable, the thing stopping me / us is the desire to do rather than the inability to do.
Whilst you think about that & start to compile your list to counter that statement, I work long hours (running my business), I often travel a lot, I have a family, house etc etc all place demands on my time (like everybody)
So this year (mid Jan) I decided that I wanted to see what I could achieve on a limited amount of time, so I looked at the time I have available and set about putting a training plan together, coupled with the aim of dropping my weight down to 12 7lb by the end of March. A mix of base miles and knowing that I had struggled with riding faster for longer some interval sessions to address this weakness.
So this week I am six weeks into the programme and my weight has dropped from 13 7lb at the start to 12 12lb at present so pretty much on track.
My training is going well with most weeks hitting the 5 sessions - NB I don't worry if I miss one through other commitments, I am not a pro athlete, podium contender so in the scheme of things it really doesn't matter to miss the odd session. What I am doing is looking at how I can fit the training in around my schedule, training later or earlier and even slinging the bike in the van so I can train.
In terms of how I feel and how that is transferring onto the bike is very pleasing. I feel much fitter, average speeds have increased and max efforts are now producing higher speeds and heart rates. Hit the North I felt strong and was riding hard right till the end, last year the last two laps were a struggle to maintain speed and effort.
Time will tell when crit season starts & I am planning a couple of forays into road racing too so lets see how it goes.