ECA Accelerate Towards a Powerful Climb Angie Sturtevant

Transcription

1 Accelerate Towards a Powerful Climb Introduction Cyclists can use a bit of inertia to help keep their cadence up on hills, to initiate powerful climbing muscle fibers. To do so, they accelerate towards the hill and then as they hit the base, they keeping RPM around 80 as long as possible. Get ready to torque your way over various hilly terrain, inspired by the progressive acceleration towards the base. Warm Up Practice Forceful Pedal Strokes o Seated Climb :10 Load to 80 RPM / :10 Sustain - :20 Load to 70 RPM / :20 Sustain - :30 Load to 60 RPM / :30 Sustain Practice Accelerating Toward Climb o Seated Flat: 1:00 building resistance to challenge 90 RPM / 1:00 Hold Practice Transition to Maintain Power o Seated Flat/Climb - :10 resistance load to 80 RPM / :10 Jump and Sustain Standing - :20 seated / :20 jump and sustain standing - :30 seated / :30 jump and sustain standing 3:00 seated flat Recovery Zone 4 x 4:00 Hill Repeats o 1:00 accelerating to the base of the climb, seated flat o 1:00 resistance loading, forcing 80 RPM as seated climb o 2:00 sustain 80 RPM as long as possible. When you are about to crack, keep resistance but slow legs down to RPM and incorporate JUMPS ON HILL to maintain Cool Down Music List Everything Epilogue Safri Duo Everything Safri Duo Losing His Mind Sandra Collins Breath Gonzales Jose Doomsday Nero Better Man Pearl Jam Requim for A Dream soundtrack Paradise Luca Stricagnoli VooDoo Godsmack Here with Me Susie Suh State of the Art Jim Hames The Road - Euphoria

2 Over Under Power Intervals Boosting cycling fitness means you are able to maintain your sustainable power for a greater period of time making you stronger, faster, more resistant to fatigue and more efficient. Over Under Power Interval is a fun and effective training to amplify your ability to utilize oxygen at a greater rate, while boosting threshold, weight loss, and performance. Warm Up 1 x 5:00 highest load to determine work rate Keep increasing intensity, with a combo of resistance, RPM. Your average power during this duration will be used for future efforts. 3:00 Active Recovery 5 min OVER/Under Standing/Seated o 10/10 o 20/20 o 30/30 o 45/45 o 1/ 3:00 Active Recovery 4x 5:00 Pyramid o :15 over; 2:15 under; :15over 2:15 under; o :30 over; 2 under; :30 over; 2 under o :45 over; 1:45 under; :45 over; 1:45 under o 1 over; 1:30 under; 1 over; 1:30 under Active Recovery 5:00 2 x 3:10 sec o 1 min below; 1 minute above; 10 seconds EASY; 1 min above; o 1 min below; 1 minute above; 10 seconds EASY; 1 min above; Cool Down MUSIC LIST Pink Floyd Remixes Comfortably Numb, Shine On, Dark Side of the Moon, Fearless, Have a Cigar, Another Brick in the Wall, Money, Run Like Hell, Wish You Were Here

3 Burning Matches In bike racing terms, riders burn a match when they do a taxing effort. Your fitness level determines how many matches in your matchbook. You conserve matches as potential energy and when you STRIKE, burn it to its fullest. This ride will focus on burning all of your matches, one at a time. You ll discover how many you have, will you strike at the right time or will you be left with an empty matchbook before the end of the ride. You ll do 16 efforts as 1 x 4min; 15x1min; Warm Up 4:00 Effort to Determine Matchbook (Average Power during 4 min Effort) 4:00 Rest 15 x 1Min Effort and 1 Min Easy Effort is around the same 4:00 effort. Slightly below, around or slightly above! Ease back well below effort in between each. Cool Down Music List Down from the Mountain =- Banco de Gaia State Trooper Drop the Line Lose Yourself Hidden Beach Rapture Blondie Monks Chanting DJ Dan Break on Through The Doors Nursery Ivan Smag Purple Rain Prince Breath Gonzales Jose

4 Drop the Weight, Not the Power Thermal and Mechanical Energy Thermal energy is measured as kilocalories or kcals, often referred to as calories when used as a unit of energy stored in food. There are 1000 calories in 1 kilocalorie. Mechanical energy is measured in joules (J) and kilojoules (kj). A joule is a mechanical unit of measurement, representing the work required to generate one watt of power for one second. One kilojoule equals 1,000 joules, and is the unit of measurement of the actual work done. 1 Kilojoule (kj) (mechanical energy) = 1 Kcal (food energy burned to move the flywheel) Stored energy (in) Potential, Food, Fuel Work energy (out) Used, SPINPower Ride, Burned Work rate Watts measures the rate of power transfer Force X Velocity(Distance Time) = Power Resistance X RPM = Watts kcals are the inputs and kjs are the outputs. Benefits of strain gauge technology for energy balance KJ for Energy In/Out Management Deficient, replacement, refuel, requirements Objective training target and training volume Periodization plan and profile design Increasing W/kg validates weight loss, fitness and performance kj validates energy expenditure Gives meaning and motivation to movements and training time

5 Aerobic Power Repeatability ECA 2015 Music List: Aria Dido Lights Kim Matt Heat Miser Massive Attack Lose Yourself Larry Callahan Purple Rain Eva Vergilova Show Your Style Birgit Grand Central Yodelice Seven Nation Army Zella Strobes Satori Kodo Hannah Chemical Brothers Your Life is Now - Melleancamp

6 PEAK POWER INTERVALS Peak power output of 20s, 1 min and 5 min reflect neuromuscular power, anaerobic capacity and VO2max, respectively. For cyclists, training these physiological abilities play a significant role in break-aways, hill climbing, and sprints. Gear up and experience peak power training using the leaderboard and endure peak performance that will super-compensate you to a higher level of fitness and energy expenditure. Warm UP 10: x 5:00 (3:00 Active Recovery Between) a. 5:00 EFFORT; 3:00 Recovery; 5:00 Repeat the Effort; i. 1 st 5min seated climb; 2 nd seated flat 2. 3:00 Recovery 3. 5 x 1:00 (2:00) Uphill switch backs 4. Recovery 3: x 20 sec (1:00) = Uphill Switchback Cool Down 10:00 Music List: Believe in You Teneglia I Want It All Queen Thunderstruck Luca Stricagnoli I Still Haven t Found What I m Looking For Dublin Gospel Beach Schiller What I Like About You Tod Miner I Want More Faithless Hanna Chemical Brothers Stay With Me Sam Smith-

7 PEAK POWER INTERVALS Team Time Trial Music List Heat Miser Massive Attack New Beginning Ghost in the Machine Lose Yourself Hidden Beach Drippy Banco de Gaia Nursery Ivan Smag Fugue State Nero Lose Yourself Larry Callahan Requiem for a Dream soundtrack Good Things bodeans Patience Guns N Roses