Jim aged 64 asks:Hi Bill, I saw your piece on the Vets training program I am not in that age group, however I hope you can give me some advice for next season. My resume as follows,AGE 64. MHR.169.taken on a 11.000ft climb in COLO,on the L.A. ride RHR 58. I own a Mag trainer, but no ergo.I have a Polar Accurex 11. My goals for next season is to ride the Provincial Champs and also the Nationals.I intend to ride the I.T.T. as well as the R.R. As I am now retired,time for training should be no problem.
The Coach responds:First of all at your age, it is recommended that you take a supervised stress test to make sure (a) that all is well and (b) to get your thresholds measured properly.All coaches these days insist on this for people over 50, although you sound very active and fit. Your lucky (being retired) that you should be able to tolerate my programs easily b/c you have plenty of time to rest. rest is as important as action. If you have not accessed my pages i suggest you do, the URL is http://econ-www.newcastle.edu.au/~bill/training.html. all the specifications of HR thresholds, intensities and progression are well spelt out. Some specific points: The turbo trainer can act as an ergo. most of the ergo work i specify is really cadence exercise on simulated flat road. the cadence and the HR is the important point. i assume you can regulate your turbo for resistance. Now the specific problem for you is the weather. obviously with me riding on open roads in december and you not being able to start in march at least, i am going to be fitter by the start of april. i think however that the sort of progression that i specify is realistic and not too drawn out. so i caution against trying to build up too quickly. You are going to have to do a lot of work on you mag turbo. it is not inspiring but necessary. i think however, you can do a lot of cardio work via XC skiing. i haven't really any idea of how the balance you should aim for. but the bottom line is that you get good at a sport by exercising muscles (including the heart) doing the actions that you use in the sport. |