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Training For Randonneur Cycling, Case 4: Ted Milner
Ted Milner was a Professor in the Department of Kinesiology at Simon Fraser University for many years - he's now at McGill. He is an authority on, among other things, training for long distance cycling, and is one of Canada's fastest randonneurs. He has organized workshops for randonneur cyclists that explore fitness, training, nutrition, and cycling physiology, and has himself always given the talk on training. What follows is a reprinting of the notes from his contribution to the most recent workshop. Simply reprinting the notes doesn't do
justice to the material. In his presentations over the years
Ted has expanded on many of these points and emphasized some
features of the program more than others. Still, a lot can be
inferred from these notes - draw from them what you can. I would
like to thank Ted for allowing us to post this material. (Eric
Fergusson, March 2001)
Workouts Warm-up - Always warm up at Level 1 or 2. The warm up time is included as part of the Level 1 or 2 training time. Level 1 Speed Workout - Every 10-15 min during a leisurely ride (Level 1) gradually increase speed over a 10 second interval to 10-20% faster that race speed, hold for 10 seconds the return to original pace. Level 2 Speed Workout - Use a level stretch of road 600-800 m. long, gradually increase speed to race speed, pedal smoothly (relax) - Ride slowly between repeats to bring heart rate down to 120 bpm - Decrease time by about 10 seconds every 2-3 weeks aiming for 5-10 seconds per km faster than race speed Level 4 Pace Workout (below AT) - Time Trial (measured distance) - Alternate courses on alternate weeks - Don't go too hard early in season Level 4 Intervals (below AT) - Begin with 1 minute intervals and work up to 6-10 minute intervals - Recover to 130 bpm between intervals - Increase duration every 1-2 weeks - Include both flat and uphill intervals Return to Contents Training Phases - Early pre-season: 70% Level 1 workouts, 10% Level 2 (endurance) workouts, 20% strength workouts - Late pre-season: reduce Level 1 workouts (60%), Level 2 workouts (5%) and strength workouts (10%), include intervals (15%), speed and pace workouts (10%) - Brevet season: reduce Level 1 workouts (55%), intervals (10%) and strength workouts (5%), increase speed and pace workouts (25%) - Off-season: 60% Level 1 workouts, 40% Level 2 workouts Return to Contents Riding - Brevets are like time trials (maintain steady pace for long distance). - Build up mileage to achieve a total distance in the week before the event of at least 50% farther that the distance of the event (preferably closer to twice the distance of the event). - Try to train 4-5 days per week (6 days is probably excessive). - Commute by bicycle as much as possible. - Vary the distances and intensities of workouts. - Try to do one intense effort (30-40 km) each week. Precede this by a warm up and warm down of about 10 km. - Ride at least one long ride (> 120 km) each week. - The rides during the week should be harder efforts than the long weekend ride. - Take a rest day after a long ride. - Concentrate on a uniform effort. Choose a pace that you can maintain through the entire ride. Your average speed should not drop by more than 2-3 km/hr from the beginning to the end of the ride. - Peddle at 90-100 rpm on the flats. Pedal smoothly. Think about circular motion. - When training for a 200 km, 300 km or 400 km brevet try to make the weekend ride before the event about 2/3 the distance of the event. - Reduce the daily distance in the week of the event and take a rest day the day before the event. Return to Contents Strength Training - Warm-up 10-20 minutes (e.g.., light ride on trainer, aerobics) - Use weights that allow 10-20 reps per set - Allow 30-60 seconds recovery between sets Back, abdominals, neck, shoulders and arms - Back extensions Legs - Squat machine Return to Contents Stretching - Ease into stretch Pre- and post-workout stretches - Side bends On bike stretching - Legs and back Return to Contents Psychology - Positive attitude Return to Contents Cross-training - In-line skating Return to Contents Example of five day schedule: 200 km: - 60 km 300 km: - 80 km Return to Contents Example of four day schedule: 200 km: - 60 km 300 km: - 100 km Return to Contents © Ted Milner
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