I decided to recently try create my own cycling training plan, but I think I misinterpreted some of the info and am overtraining. I used Strava to get a lot of information and also read up from online searches.
I started off the a Strava training plan, combined with this info for custom HR zones: https://www.strava.com/athlete/training-plans/cycling-training-glossary but interpreted the "% hr" as "% max" and not "% CTS", and am guessing it's not a sustainable plan. I've just read up on % Threshold, with this breakdown:
from this article.
I did a "tempo" training ride today and got feedback that "its more like a threshold workout", so am here wanting to clarify.
Here's 2 specific workouts that I got from a training plan and how I interpreted it, and wanted to validate the correction I should be making:
- 4 x 12m Steady State - Initially: "Steady state = 92% - 94% of max, i.e. 174 - 176bpm". Adjusted: "92% - 94% of CTS 8m avg, i.e. closer to 78% - 80% of max or 145bpm - 150bpm"
- 3 x 20m Tempo intervals - Initially: "Tempo = 88% - 90% of max, i.e. 164bpm - 168bpm". Adjusted: "88% - 90% of threshold, i.e. 74% - 76% of max or 138bpm - 142"
These new zones feel super conservative to me, I can comfortably ride at 90% max for 3 x 20m intervals (6m rest between each), and feel like this is improving more than 75% for 3 x 20m. Am looking for a slightly more aggressive training plan and wondering how I should be training (1 - 2 hours available a day, 5 - 6 days a week).