24-Week Off-Season Trainer Series

Transcription

1 24-Week Off-Season Trainer Series Improve your aerobic base, pedaling technique, strength, and add intensity prior to your specific in-season race preparation training. The stationary trainer is one of the best tools in your training arsenal. The highly controllable environment makes it one of the most effective ways to improve your cycling power. By allowing your workouts to be controlled using variables like time, gearing, cadence, power and heart rate you can more easily execute precise, repeatable intervals. On the trainer you can eliminate the uncontrollable variables found in outdoor workouts like varying terrain, wind, weather, traffic, etc. You can focus solely on the work you are performing to make the most out of the time you are putting into your training. The following workouts are designed to be performed during your off-season Preparation and Base Phases of training. During these phases your primary objectives are to develop a strong aerobic system and build sport-specific strength. By training aerobically, specifically spending time right at your Aerobic Threshold (AeT), you increase your ability to burn fat and spare glycogen at faster and faster speeds. The first half of the program, the Base Preparation Phase, emphasizes pedaling technique and leg strength development while progressing with more and more time spent at your aerobic threshold. The second half of the program, the Base Phase, spends additional time strengthening your aerobic engine while also introducing higher intensity interval training to prepare you for the more demanding training sessions to come in the Race Prep Phase following the Base Phase. The following is a list of equipment you will want to have to make the most out of your training while following these workouts. Necessary Equipment Trainer. Modern power-based Smart Trainers are the optimum training tool. Each workout in this program is available for download via Training Peaks so you can train exactly to your specific fitness level. You can also perform these workouts on a fluid, magnetic or wind trainer on your own. Heart-rate Monitor. Use your HRM to monitor your effort level and make sure you do not work to hard and defeat the purpose of the aerobic training. Cadence Sensor. All of the intervals will require you to follow a specific cadence (rpm) to achieve the desired training effect. Front Wheel Block (as desired). Raise the front wheel to relive pressure on your hands and to simulate a hill climbing position with your front wheel higher than the rear. Fan. The cooling effect of a fan will allow you to do more work by keeping your HR from rising higher due to your body overheating. Towel and Mat. A towel or two will come in handy to wipe sweat off your face/body and a rubber mat will protect your floor from sweat damage. Water. Two bottles. You ll need them. Music. I m not a huge fan of training with music as it can be distracting and take your focus off your training objectives. I will however make an exception when training on the trainer or treadmill. It s best to have it as background music as opposed to ear phones. PLEASE NO TV or movies!

2 Training Zones & Testing This workout series uses two primary metrics for training progression; one for measuring actual workload (power) and the other for measuring your body s response to the workload (heart rate). You ll ideally want to be equipped with both metrics to make the most of the training series (ie. power-meter and/or smart trainer AND heart rate monitor). To use one without the other shines light on only half of what s really going on! Within this 24-week program you will perform 4 tests; the first to establish your starting fitness and training zones, and 3 re-tests (one every 8 weeks) to track progress and adjust zones as you increase fitness. The testing along with our S:6 Training Zone Calculator will determine the following metrics for you: Aerobic Threshold HR (AeT HR) Anaerobic Threshold HR (AnT HR) Fatigue Rate Your Individual Power & HR training zones Functional Threshold Power (FTP) Our Testing protocol differs from many of the popular methods you may be familiar with. Our Testing Session includes a 20-minute sub-maximal Aerobic Threshold Test, followed by three short maximal test efforts to identify Anaerobic Power. With the 20-minute AeT test results we can identify an athlete s Aerobic Threshold power and are able to track improvements in aerobic fitness. Improvement is noted by increased power at same AeT HR, indicating positive adaptation to the training program. With the three short max effort test intervals (1:00, 2:00 & 4:00) we can identify an athlete s Fatigue Rate, the amount power declines as duration increases, and more accurately calculate the power relating to each individual energy system that our program targets: Aerobic Endurance Aerobic Threshold Anaerobic Threshold (including FTP) Vo2 Max Anaerobic Power Peak Power With your test completed, you will enter your result data into our S:6 Training Zone Calculator (Excel Spreadsheet) to receive your personalized Power & Heart Rate training zones pertaining to each energy system to be trained. Then you simply enter your FTP number into your Training Peaks account to have your individual training sessions adjusted specifically to you. If using a Smart Trainer, you then can download the workout files to match your device and the power loads will be adjusted specifically to you as well.

3 Training With Power Training with power is one of the best things to happen to indoor training since the trainer itself. With power you can target specific workloads in a highly repeatable fashion and relate the workload to how your body responds to it via heart rate to track progress and performance. Today power-meters and power based smart trainers have become more affordable, easier to use and are widely available to any serious cyclist looking to improve their performance. This training series is designed around power to make it individualized to each user. If you ve done more classic FTP testing in the past, you can choose to stick with your familiar method as desired so you can track changes from test to test more accurately. Consider trying our method and see how it compares. One last thing to consider FTP (and power output) on a trainer can often differ from FTP found outside on your bike s PM (power trainers are often 5-10% lower readings than PM on bikes). If you are training on a smart trainer you will want to test on the trainer for most accurate measurements and loads. Training with Heart Rate There are two heart rates that will be referred to in the workout series, and you will want to figure your specific HR s out and memorize them. The first is your maximum aerobic heart rate or aerobic threshold (AeT). The primary objective when building aerobic endurance is to improve your ability to burn fat for fuel while sparing glycogen (stored carbohydrates). The higher percentage of fat-to-carb you can train on, the faster and longer you will be able to go on race day as you will be relying less on sugar for fuel, which will increase your maximum sustainable power cycling. By training at (and a range of 10 beats below) your aerobic threshold (AeT) you re training at your highest output while burning predominantly fat and keeping sugar-burning to a minimum. As you become more fit at this pace you will be able to train longer and longer distances on less and less energy (or go the same distance faster!). The second heart rate that is referred to is your Anaerobic Threshold Heart Rate or AnT HR. This is your 1-hour race-pace heart rate. The balance point between lactic acid being metabolized for energy and accumulating in your blood. Train at or just below this effort level and you can increase your race-pace at any distance; go above this threshold for an extended period of time and you risk damaging your hardearned aerobic development and will require significantly more recovery time between training sessions. You will likely spend more time training in this zone in your race specific preparation following your base training, but you will hit this zone in small amounts in this series of workouts to prepare the body for the more extensive AnT training throughout your racing season. The relationship between power and heart rate is super key in identifying training adaptations and knowing when to make progressions. Power measures the output of work you are doing. Heart rate measures the response your body has to the work that is being done. When you can do the same work (power) with a lower response (lower HR), you know you are adapting to the work and making fitness gains. If you are doing the same amount of work (power), but working harder to do it (higher HR), then you have a problem that needs to be addressed by slowing down or resting. By using both metrics in your training you can make better decisions on when to increase workloads and when to back off.

4 Session Layout There are several specific exercises that will be utilized throughout the workout series. Each workout is intended to last roughly 75 minutes in duration. With the duration static, the workouts are designed to progress with a higher and higher workload with each successive workout. The basic layout of every workout includes a warm-up to gradually elevate the HR (appx minutes), two to three exercises make up the main-set of the workout (appx minutes), and a cool-down spin to bring the HR back into normal resting ranges (appx minutes). Each exercise has a specific duration, cadence, gearing, HR and power guideline to follow. The Exercises There are nine exercises utilized within the workout series. Each one has a very specific protocol to following including variables such as resistance/gearing, cadence, power, HR, work duration and recovery duration. Below you will find a description of each exercise. Spin-Ups: Used in this application as both a warm-up exercise and leg-speed development. These should be performed in your easiest gear with very little resistance. Your cadence will increase per instruction, your HR will rise gradually along with your cadence. HR is to not exceed your AeT HR. If your HR gets too high, lighten the resistance on your trainer or cease cadence increase until you improve your economy over the next several sessions. Isolated Leg Training (ILT): This exercise is both a leg strengthener and pedaling efficiency improver. You will unclip one leg and rest it on the back of your trainer (or let it dangle), while pedaling with the other leg. Complete the interval, clip the resting leg back in, pedal easy for a minute, and repeat with the other leg. That is one rep (one left-leg interval, followed by one right-leg interval). The dead spot will be noticeable, if not immediately, after a minute or two of the interval. This is where you are not applying force to the pedals and wasting energy. After several sessions your pedaling stroke will become noticeably smoother and rounder. Low RPM intervals are designed to build specific strength. Every few sessions, as your strength improves, you will want to increase the load by shifting to a higher gear. HR should remain under your AeT throughout the interval, finishing right up to your AeT HR by the end of the intervals. If your HR is too high, try a smaller gear, if it s too low, try a bigger gear. Cadence should remain at 60 rpm for the entire interval. Changing hand positions each minute from tops to drops and back to tops will engage different muscles and make the time pass more quickly. It is often more difficult to perform ILTs in the drops due to the closed hip-angle and greater recruitment of the hip-flexors. High RPM ILT intervals are designed to improve your neuro-muscular capabilities. Training the muscles to fire smoothy throughout the entire pedal stroke. These often feel quite easy for the first 60 seconds and then can become quite difficult until you train your muscles to cooperate. You will perform these in your easiest gear, with very little resistance. HR is not a concern here and should

5 not rise much at all. If it does, your resistance is too high. As with the low-cadence ILTs, changing hand positions each minute from tops to drops and back to tops will engage different muscles and make the time pass more easily. It is noticeably more difficult to perform the 80 rpm ILT s in the drops due to the closed hip-angle and greater recruitment of the hip-flexors. Aerobic Threshold (AeT) Intervals: 2-3 Hour Power To train the Aerobic Energy System, you want to target your AeT HR. You will pedal in a self selected gearing/cadence to achieve the target HR. Power will be approximately 85% of FTP at this effort level. Aerobic Threshold (AeT) Intervals: Strength As your aerobic fitness improves you can add hills to your intervals for added strength benefits. Climbing on the trainer can be achieved by elevating your front wheel above the rear with a trainer block, block of wood, stack of books or whatever method you choose. This elevated position engages slightly different muscles and simulates climbing on the road. With this exercise you will sit or stand and pedal, as in climbing a hill. This exercise builds both strength and aerobic fitness. The gearing is near your largest gear (high resistance), producing a cadence between 50 and 60 rpm. You will plod along at this low-cadence while changing hand positions every few minutes, from hoods and drops, to engage different muscles and keep things interesting. HR should rise after the first few minutes into your AeT HR Zone. It s best to let it rise on it s own and not exceed the mid-point of that zone. Again appropriate gearing/resistance will be the key if you are finding your HR too high or not high enough. When standing, weak core strength will be noticeable while performing this exercise as your back may fatigue before your legs do. If this happens, feel free to sit down for a minute to rest, before standing back up and continuing on. Stand & Surge: Once you have built up your climbing strength and endurance, you begin to elevate your HR a bit more with the addition of surges. These surges are slight increase in cadence over your normal climbing cadence you ve been using to this point. In the last few minutes of your regular Strength Climb, you will surge by raising your cadence between 10 and 20 rpms for the last 15 seconds of each minute prescribed in the workout. This acceleration will increase your power output for the 15 seconds and raise your HR several beats. The surge is not a sprint or attack, but rather a quick increase in cadence. HR should rise to and slightly above your AeT HR by the last few. Again, not intended to be an all-out effort, just a simple introduction to a higher power workload. In between 15-second surges you will return to your Steady Strength cadence and your HR will recover partially before the next surge. With each surge your HR will rise slightly higher than the previous. Upon the completion of the final surge, stop pedaling completely, sit down and note your peak HR. Watch your HR fall and note how quickly it drops to below 100 bpm. Over the course of the series you should see your HR drop faster from higher peak HR indicating improved aerobic fitness. 6 to 8-minute AnT interval: 32-64:00 Power Finally you are allowed to get your HR up over your AeT for a longer period of time. These intervals begin to touch on your anaerobic system by using a bit more carbohydrate to perform. You will focus on raising your cadence slightly each minute to achieve a gradually higher workload. These are the comfortably hard intervals of the series just under and right up to your FTP power (90-100%). Your HR objective is to reach your AnT HR by the end of each interval. First adjust

6 cadence to achieve desired HR (between 90 and 100 rpm), before selecting a different gear if necessary. Recovery time is half the duration of the interval, allowing for 3 minutes of recovery between successive intervals. As with the completion of the final surge in the Stand & Surge above, upon the completion of your final AnT Interval of a workout, stop pedaling completely and note your peak HR. Watch your HR fall and note how quickly it drops to below 100 bpm. Over the course of the series you should see your HR drop faster from higher peak HR indicating improved aerobic fitness. 1 to 4-minute Vo2 Intervals: 8:00 to 16:00 Power With Vo2s you get to open it up even further with shorter intervals going above your FTP. These are the painful ones! You will perform these intervals again using cadence as means to increase the workload throughout the intervals. Although these intervals are short, they will get your HR up over your AnT HR. The goal is not to work any harder than necessary, but to hit your cadence and gearing targets of rpm. Your HR should not exceed more than 5-8 beats over your AnT HR. Power levels will be in the % FTP range. Any more than that and you are working too hard for this objective requiring more recovery and lost training time. Allow equal recovery durations between successive intervals. Upon the completion of your final Vo2 Interval, stop pedaling completely and note your peak HR. Watch your HR fall and note how quickly it drops to below 100 bpm. Over the course of the series you should see your HR drop faster from higher peak HR indicating improved aerobic fitness Second Anaerobic Power Intervals: 1:00, 2:00 & 4:00 Power Now you re bringing the power! These short bouts of intensity reach 130% to 190% of FTP. As the power increases the duration of the intervals continue to get shorter, and recovery times become longer. Gearing and cadence are now self selected allowing you to go hard and simply focus on hitting the target power levels. Recovery durations are now 3x the length of the interval allowing for near full recovery before the next interval. HR becomes irrelevant due to the short duration of the intervals. Despite the high effort, these intervals don t hurt too badly since they are over by the time they start to hurt! Peak Power Sprints: 0:05 Power! The second to last progression in the metabolic energy system chain (with movement strength (ie. weight lifting) being the last link in the chain). Anaerobic Power at it s finest. No oxygen needed! These intervals are performed in a larger gear from a stand still or slight rolling start. You kick hard and crank up to full power over 5-10 seconds. You re done as soon as you peak the cadence out and/or reach peak power for the effort. Power will jump towards 300% of FTP! Steady Spin & Spin Down: Your cool-down exercise. The Steady Spins gives you a chance to spin your legs out, get some fresh blood in there and begin the recovery process. You are back in your easiest gear with minimal resistance. Hold the specific rpm listed in the workout (or slightly higher if you like) for the time prescribed. HR should maybe reach the lower limits of your AeT HR Zone. Adjust resistance (or lower cadence) as needed. After the extended time spinning, you begin to gradually bring the cadence down (along with HR) with the Spin Down. Bring your cadence back down to 80 rpm over a few minutes until you are breathing normally and no longer perspiring. Wipe the sweat off your face and body, grab your recovery drink and call your workout finished!