Cycling Guide. -PLUS- 40K Time Trial Training Plan
|
|
- Samantha Ilene Walton
- 5 years ago
- Views:
Transcription
1 Cycling Guide -PLUS- 40K Time Trial Training Plan
2 YOU ARE UNIQUE. Better training is not always about finding ways to push yourself harder. In fact, more often than not it s about learning how to train smarter through discovering your own optimal blend of training impulses kind of like your own secret sauce. This balance is highly custom to each athlete both in time and in person. A diverse set of factors such as genetics, training history, gender, age, race schedule, and nutrition are just some of the contributors that make you unique as an athlete. Therefore each athlete must learn to balance every aspect of training in a manner that s as unique as we are, including especially three important elements: Duration Intensity Recovery Together these three act as powerful levers that can be pulled on to tweak training and dramatically improve it. 2
3 Unfortunately for most of us, what we know is not always reflected in what we do. At a philosophical level we understand the uniqueness of our person and physiology and we appreciate that there are better ways to train than others. Furthermore we acknowledge that training with a plan and purpose is far superior to aimless hours on the road. Yet far too often we fail to implement and follow a structured training plan that is unique to our capability and our goals. Those levers go unpulled, leaving training stagnant and inefficient. This is where zonebased training plans come in. 3
4 WHAT ARE TRAINING ZONES? Training zones are personalized levels of effort which are frequently defined by heart rate, power or pace. They are used by coaches and athletes to measure, quantify and track appropriate levels of training. WHY ARE TRAINING ZONES IMPORTANT? For endurance athletes, training with zones provides a personalized strategy for understanding the ideal intensities and durations of effort in order to optimize the results. In practice, it helps athletes identify the actual vs intended intensity of training so they can readily identify where changes need to be made. Because of the individualized nature of training zones, athletes (and their coach) have the ability to target workout goals specific to them and at the right intensity level for each workout including when to build in recovery and rest. As athletes continually update their training zones over the course of a season, those zones will evolve and improve along with the athlete. Those growth trends further serve as important indicators of improved performance over time, which can help identify which workouts an athlete responds strongest to. 4
5 Many endurance athletes fall into two camps of erroneous thinking. In one camp, the athletes spend all of their time doing long duration, low intensity training. They seldom vary training to include tempo, intervals, hills, or even recovery workouts. This vanilla approach to training can build a strong aerobic base but leaves the athlete deficient in areas of strength and speed. While performance gains exist, they are far below what they could be. On the opposite end of the spectrum, in the other camp, are athletes who are always pushing too hard. These athletes train for the workout rather than the race. This approach to training is also frequently unvaried which predisposes the athlete to musculoskeletal injury. Always pushing to the extreme never allows the body to either build sufficient aerobic capacity or to recover from difficult sets, which will also impede success on race day. As with most things in life, extremes can be both wasteful and dangerous. Instead, a customized zone-based approach to training blends the complexities of an athlete s unique physiology and places them on a path to new personal records. 5
6 TRAINING ZONES EXPLAINED. Beyond an academic definition, knowing how to actually use training zones can be confusing for many athletes. In order to clear up some of the confusion and to start moving beyond the principle into practice, let s start with an overview of the zones themselves and the goals for each one. Since each zone has a specific purpose, the physiologic response will be different for each one. ZONE 1 Active Recovery This is your active recovery zone or easy zone. This zone is important after hard races or hard training days and is also used between intervals or at the end of a workout. Conversation should be easy while training in zone 1 without labored breathing. Physiological changes (muscular or metabolic improvements) in this zone are not very significant but it is very important for helping prepare for the next work out. Base RPE (Rating of Perceived Exertion) should feel very, very light Example workout: Easy spinning or jogging for about 45 minutes Training in this zone is done as a single workout when recovery is needed. ZONE 2 This is your aerobic base zone. Training in this zone is where the bulk of training should take place for endurance sports because it is very important for building a solid foundation (base). Zone 2 training helps improve the aerobic threshold allowing athletes to maintain aerobic performance at higher workloads and improve your efficiency. You may experience low levels of fatigue in zone two and/or small amounts of cardiac drift near the end of long workouts. Typically the fatigue from training in this zone is a result of the duration of the training session rather than the intensity. 6
7 Conversation at this level of effort should be easy without much labored breathing. Physiological changes that take place when training in zone 2 include increased mitochondrial density and increased capillarization (the amount of mitochondria and capillaries throughout the muscle), which improves oxygen use. Both are key to prolonged aerobic performance. RPE should feel very light to fairly light Example Workout: Training sessions in this zone are often referred to as Long Slow Distance (LSD) sessions, and include longer bike rides or long runs on the weekend. Frequent or daily training in this zone is recommended. ZONE 3 Tempo Some people mistakenly refer to this zone as a gray area or a zone of little benefit. Actually you can have quite a bit of benefit with zone 3 training. In fact, a lot of people may unknowingly be racing in zone 3. For example, if you are in an event that takes you more than a couple of hours but less than about 6 hours then you will likely spend quite a bit of time in zone 3. Physiological changes include increases in the mitochondrial density and capillarization of the working muscles (even more so than zone 2) and has a larger role in muscle glycogen storage increases due to the increased reliance on carbohydrates as a fuel source. Conversation is still possible, but it will likely be more labored. RPE should feel somewhat hard Example Workout: There are two different ways to do zone 3 training, either using one long sustained effort or multiple midlong intervals. Beginners should start with intervals because the sustained effort may be quite difficult. Multiple training sessions in a row are possible in this zone but it requires more recovery for the body to bounce back and do them on back to back days because of the higher intensity. You may be asking why not just train in zone 3 then instead of zone 2? While it is true that in zone 3 you still get some of the same major physiological changes that you get in zone 2, the duration of training sessions in zone 3 is shorter. In zone 3 you are past your aerobic threshold so your body responds by producing more 7
8 your body responds by producing more energy through anaerobic means. This results in an elevated but manageable blood lactate level and helps to increase sustainable effort. It does not however help increase your long term aerobic capacity by producing the overload your aerobic system needs. So with the lower sustainable volume of zone 3 compared with zone 2, it is essential to properly train and increase your mileage in zone 2 for long term success. acclimated to what race pace feels like for shorter distance races. Training in zone 4 on consecutive days is typically not done unless previous zone 4 work was only a portion of total workout and you are sufficiently recovered in order to maintain zone 4 intensity. This helps to avoid overtraining and fatigue. ZONE 4 Sub-Threshold Training in this zone helps to increase lactate threshold. You still get many of the zone 3 benefits, but the sustainable effort in zone 4 training is shorter. Conversation should be difficult due to labored breathing making the effort mentally difficult to sustain. Physiological changes that occur in this training zone include increased lactate threshold and mitochondrial enzymes (which help in anaerobic energy production). RPE in this zone should feel hard. Example Workout: Long intervals at threshold make a great workout for zone 4. These types of workouts get the mind and body ZONE 5a Supra-Threshold Zone 5a training also helps develop lactate threshold. In fact, there are some in the scientific community that report zone 4 and 5a as the same zone and simply refer to it as Threshold. Everything above lactate threshold is zone 5 but varying intensities above threshold are designated by the letters a, b and c due to the different adaptations the body makes. As with sub-threshold training, intervals are a great way to work in this zone and help your body adapt to the lactate accumulation from being beyond threshold. Conversation in this zone will be labored and require mental focus. Physiological changes include increased lactate threshold and increased buffering capacity 8
9 (ability for your body to clear the excess hydrogen ions produced associated with lactate production) due to training beyond the lactate threshold, anaerobic energy production and cardiovascular efficiency. RPE should be between hard and very hard Example Workout: Intervals can be done various ways but usually are designed using 2-12 minute intervals and a 4:1 work to rest ratio. For example, if you do 6 minute intervals you get 1.5 minutes rest. Multiple training sessions in zone 5a are difficult due to the intensity of training and is not recommended. VO2 MAX VO2 MAX training is what places the largest load on your cardiovascular system to improve oxygen uptake capacity. ZONE 5b Conversation is usually not possible Physiological changes include improvements in stroke volume (amount of blood the heart can pump with each beat), cardiac output and plasma volume are the major physiological changes that occur which help improve VO2MAX. RPE should feel very hard Example Workout: Training in this zone is done by interval training using medium duration (approx. 3-8 minute) work efforts followed by an equal rest interval. Research has shown that intervals at vvo2max (velocity at VO2MAX) is the best way to improve maximal oxygen uptake capacity. Training sessions in this zone cannot be of great length (30-45 minutes of zone work at most) due to the high intensity and fatigue associated with such sessions. Multiple days of training is not recommended (we recommend no more than every two to three days). ZONE 5c Anaerobic Capacity Zone 5c training develops high intensity and high power sprint ability. These training sessions are also conducted using intervals but of a very short duration ranging from seconds to a couple of minutes at most. Conversation is not possible Physiological improvements involve 9
10 increased buffering capacity, and muscular power development. RPE should be very, very hard to maximal all out efforts Example Workout: 100m sprints or :12s max sprints on a bike with about 3-5 minutes rest. Multiple days of this training is not recommended Now that we have a general understanding of the terms and definitions, it s time to move from the classroom to the laboratory. In our first lab session we will discuss several methods for determining your training zones. Then in the second part how to implement those training zones into a training plan suited for your race distance. In this section you will find several examples of custom training plans for a variety of race distances, depending on the sport type you selected. DETERMINING YOUR TRAINING ZONES. Regardless of which of the three methods below you decide to use, determining your training zones are the absolute first step for training smarter. You will want to select the method below that is most suitable to you and that you will be willing to repeat every 6-8 weeks. Due to the ever-changing nature of your fitness (either improved conditioning or de-conditioning) frequent updates to your training zones are a must. Periods longer than two months will mean that your training zones on paper no longer reflect your internal physiology. 10
11 FIELD TESTING For cyclists, training power zones are established in a very similar way as for runners. This involves a 30 minute bike test at maximal exertion. The only difference is that the average power for the entire 30 minutes is an approximation of your FTPw (Functional Threshold Power wattage). Guidelines for the field test are as follows: 1. You must have a power meter. 2. The test can be completed on the road or on an indoor trainer. 3. Duration is 30 minutes at maximal steady intensity (this means the absolute highest wattage you can maintain for the entire time). Be aware that most people doing this test go too hard the first few minutes and then gradually decrease wattage for the remainder. That will give you inaccurate results. 4. The test should be done alone, not during a race or with friends as it will artificially increase results. 5. Use a stop watch to time the length of the test. 6. You will need to collect the average wattage output for the entire last 20 minutes 7. If you find yourself increasing or decreasing wattage at any time during the test, stop, wait at least two days to recover, and start over. E.g. do not go easy for 10 minutes and then push hard with 20 minutes remaining. It s 30 minutes all out. Your average heart wattage for that final 20-minute portion is close to your FTPw. Calculate this average and write the number down. This will next be used to calculate your cycling training zones using the guide at the end of this section. As with LTHR testing, the more times you do this test the more accurate the results will become since there is a learning curve associated with such an effort. You will learn to control intensity better at the start, so that you don t start too hard, forcing you to ease up during the test or vice versa. No matter your accuracy in completing the test, however, a field 11
12 test is only an approximation. There are more accurate and reproducible means of determining training zones which we will discuss next. BLOOD TESTING If field testing requires little additional equipment and through its convenience sacrifices accuracy, blood lactate testing is the effective opposite. Blood lactate testing involves visiting a human performance laboratory where research scientists can directly measure your energy systems and training zones using repeated blood draws. This test also involves an approximately 30-minute effort but rather than being all out the entire time, involves a slow increase from low to high exertion over the course of the test. This makes it an easier test for many athletes to complete. Whereas athletes less frequently avail themselves of this technique due to its high per test cost (usually around $ USD) and invasive nature (needles!) it is highly accurate. It has been a preferred technique used by Olympians and other professional athletes and coaches worldwide for forty years. If you are interested in this method, complete a quick Google search for lactate threshold test or human performance lab in your area. Just remember to recomplete a test every couple months to keep the zones updated. 12
13 BSXinsight Each of the preceding methods for determining training zones has their advantages and disadvantages. Field testing is easy and cheap but sacrifices accuracy. Blood testing is expensive, invasive, and inconvenient but is highly accurate. So for those who want their cake and to eat it too, there is a third option that combines ease and convenience with gold standard scientific accuracy. That is through BSXinsight, the world s first ever wearable lactate threshold sensor. BSXinsight the only device to measure your lactate threshold and automatically determine your personalized training zones as you train. BSXinsight uses the same technology as the experts yet speaks the same language as your coach, so for the first time ever, you ll know how your body is responding without lab visits or blood draws. You can even put away your excel spreadsheet and calculator because BSXinsight does all the work for you. BSXinsight is a small wearable sensor embedded in a comfortable calf compression sleeve. It is worn during a 30 minute ramp test (transitioning from low to hard intensity) similar to that done at a performance laboratory. However instead of needles, BSXinsight used light to look inside your body. As the light array passes through your muscle tissue, it s reshaped by the biochemical characteristics of your tissue that are unique to you. This creates a biosignal that s captured and processed by BSX algorithms to generate a real-time lactate threshold curve that s as accurate as previous blood-based methods. BSXinsight turns every home gym, treadmill and indoor trainer, into a state-ofthe art training facility. You can learn more at BSXinsight.com or by ing us at info@bsxinsight.com. 13
14 TRAINING PLAN 40K TIME TRIAL (12 WEEKS) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 3x(2min Zone 4 3min Recovery) Week 2 3x(3min Zone 4 Week 3 1:30* - Power 3x(2min Zone 5 2x(4min Zone 4 6min Recovery) 3x(3min Zone 4 5 min Recovery) 3x(4min Zone 4 8min Recovery) Week 4 1 Hour Zone 1 2x(8min Zone 4 12min Recovery) Week 5 1:30* - Power 4x(1min Zone 5 2min Recovery) Week 6 4x(5min Zone 4 5min Recovery) Week 7 1:30* - Power 4x(1min Zone 5 2min Recovery) Week 8 1:30* - Power 6x(2min Zone 5 2min Recovery) Week 9 1:30* - Power 10x(1min Zone 5 1min Recovery) Week 10 1:30* - Power 4x(3min Zone 5 3min Recovery) Week 11 1:30* - Power 3x(2min Zone 5 2min Recovery) Week 12 1:30* - Power 4x(2min Zone 5 2min Recovery) 1:30* - VO2 6x(:15sec Zone 5b :30sec Recovery) 4x(2min Zone 4 5x(3min Zone 4 6min Recovery) 6x(5min Zone 4 8min Recovery) 2x(8min Zone 4 10min Reovery) 4x(3min Zone 4 6min Recovery) 5x(2min Zone 4 5min Recovery) 4x(4min Zone 4 8min Recovery) 30min Zone 1 Update Zones with BSXinsight 1:00* - Power 3x(2min Zone 5 3min Recovery) 1:00* - LT 4x(4min Zone 4 8min Recovery) 2:30* - LT 3x(10min Zone 4 10min Recovery) 2:30* - LT 4x(15min Zone 4 10min Recovery) 2:00* - Tempo 4x(10min Zone 3 5min Recovery) 2:30* - Tempo 5x(8min Zone 3 45min Zone 1 45min Zone 1 1 Hour Zone 1 30min Zone 1 1:00* - LT 5x(2min Zone 4 1:00* - VO2 10x(:30sec Zone 5b :30sec Recovery) 3:00* - LT 2x(20min Zone 4 10min Recovery) 2:30* - LT 4x(10min Zone 4 8min Recovery) Update Zones with BSXinsight 30min Zone 1 3:00* - LT 4x(15min Zone 4 10min Recovery) 1:00* - VO2 10x(:20sec Zone 5b :30sec Recovery) 1:00* - VO2 20x(:15sec Zone 5b :45sec Recovery) 1:00* - VO2 10x(:20sec Zone 5b :15sec Recovery) 2:00* - LT 4x(15min Zone 4 10min Recovery) 2:30* - LT 5x(8min Zone 4 10min Recovery) 3:00* - LT 4x(20min Zone 4 15min Recovery) 30min Zone 1 Race 1:00* - Tempo 2x(10min Zone 3 5min Recovery) 1:30* - Tempo 4x(10min Zone 3 5min Recovery) 1:30* - Tempo 5x(8min Zone 3 1:30* - Tempo 4x(6min Zone 3 1:30* - Tempo 6x(4min Zone 3 1:30* - Tempo 3x(8min Zone 3 1:30* - Tempo 2x(8min Zone 3 Legend Time in hours* - Focus Workout *Done in Zone 2 ride with workout completed in the middle of the ride 14
THE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More informationTHE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More informationHigh Cadence Training for Cyclists. Objectives
HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance High Cadence Training for Cyclists President Holmes Fitness Coaching, LLC Objectives As a result of this webinar, you
More information10 Week ADVANCED 5KM TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to
More informationTHE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More informationIntroduction to your customized IMBA Training Plan
Introduction to your customized IMBA Training Plan READ THIS ENTIRE DOCUMENT PRIOR TO BEGINNING YOUR TRAINING Congratulations on taking a solid step towards reaching your racing goals - whether this is
More information14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed
More informationHIGH VOLUME TRAINING PROGRAM HOURS. PEAKS CHALLENGE FALLS CREEK 2019
HIGH VOLUME TRAINING PROGRAM 10-22 HOURS. PEAKS CHALLENGE FALLS CREEK 2019 PEAKS CHALLENGE FALLS CREEK HIGH VOLUME PROGRAM (10-22 hours) This program is for a rider who has on average 16 hours per week
More informationThe Ultimate Guide to Running / Roadwork for Fight Sports
The Ultimate Guide to Running / Roadwork for Fight Sports Roadwork is an important part of any fight sports strength and conditioning program. Generations of fighters have pounded the pavement, the process
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More information6-week training programme
6-week training programme WEEK 1 6-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort
More information8-week training programme
8-week training programme WEEK 1 8-week training programme ZONE 1 2 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
More informationVO2 Max Booster Program VO2 Max Test
VO2 Max Booster Program VO2 Max Test by Jesper Bondo Medhus on May 1, 2009 Welcome to my series: VO2 Max Booster Program This training program will dramatically boost your race performance in only 14 days.
More information12-week training programme
12-week training programme WEEK 1 12-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
More information16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN
RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 1 16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 2 The NSPCC has teamed
More informationINTRODUCTION TO THE AEROBIC BUILDING PHASE
INTRODUCTION TO THE AEROBIC BUILDING PHASE By now, you are well into the Base Training Phase of your duathlon training program. Not only have you increased your total weekly mileage, but your long run
More information22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1
22 Week BEGINNER MARATHON TRAINING PLAN RG Active 22 Week Beginner Marathon Training Plan Page 1 Key Notes The NSPCC has teamed up with RG Active to be the charity s official training partner for running
More information14 Week BEGINNER MILE CYCLING TRAINING PLAN
RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 1 14 Week BEGINNER 60-100MILE CYCLING TRAINING PLAN RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 2 The NSPCC has teamed
More informationIntensity: Intensity:
NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for
More informationChapter 14: Improving Aerobic Performance
Chapter 14: Improving Aerobic Performance Thought Questions Why would aerobic athletes perform resistance training exercises? What are advantages and disadvantages of Fartlek training? What are advantages
More informationSession I: Distance Running Training Principles & Cross Country Training
Session I: Distance Running Training Principles & Cross Country Training 2010 ITCCCA Presentation Coach Vicki Mitchell University at Buffalo Cross Country/Track & Field SESSION 1 OVERVIEW Principles of
More informationTaranaki Cycle Challenge
Taranaki Cycle Challenge I have been asked to put together a training plan for the Taranaki Cycle Challenge. As a professional coach and sport scientist I know there is not one simple plan for all, but
More informationWeek 1. Training Block: Thursday
Training Block: Week 1 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments.
More informationHAUTE ROUTE 3 DAY EVENT
TRAINING PLAN 3 DAY EVENT WATTBIKE.COM 3 DAY EVENT TRAINING PLAN ABOUT THE 3 DAY EVENT The Haute Route three day events are tough, endurance challenges. The three stages take in famous roads and parcours
More information16 Week BEGINNER 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Beginner 100mile Cycling Training Plan Page 1 16 Week BEGINNER 100MILE CYCLING TRAINING PLAN RG Active 16 Week Beginner 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with
More information14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with
More informationUSSA Cross-Country - Definitions of training. Table of Contents
Please use this information to design and understand training programs. Theory and ideas are always changing take from it what you can. We publish this info to help raise the level of ski racing in America.
More informationPEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours)
I M T E R M E D I AT E VO L U M E TRAINING PROGRAM 8-18 HOURS. PEAKS CHALLENGE FA L L S C R E E K 2 01 9 PEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours) This program is for a rider
More information24-Week Off-Season Trainer Series
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
More informationBSX Answers to DCR Questions:
BSX Answers to DCR Questions: 1. Question: What are the accuracy and precision of the results compared with blood tests? BSXinsight is over 95% accurate at identifying lactate threshold. It uses novel
More informationCoaching Applications Training Zones Revisited
J. Swimming Research, Vol. 19:2 (2012) Coaching Applications Ernest W. Maglischo, Ph.D. 1970 Lazy Meadow Lane Prescott, AZ 86303 USA ewmaglischo@cox.net Abstract The purpose of this paper will be to describe
More informationTRAINING GUIDE. PO Box Pensacola, FL
TRAINING GUIDE HEALTH WARNING Not all exercise programs are suitable for everyone, so please consult your physician before beginning this or any exercise program. You should always warm up for a few minutes
More informationRacing Preparations FAQs and Tips for Success Tips from Alessandra Erg Competitions
Erg Competitions How can I prepare for racing 2km at an indoor rowing (erg) competition? 1) Contrary to what you might think, you should still continue some of your longer endurance practices. Maintaining
More informationDay Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 3:15pm Session. Easy recovery run Interval. 6:45am Session.
Training Break Down 2016 IGS Cross Country will see a bit of a change in the structure of the program and the way training is set out. The program will incorporate six key elements that will improve an
More informationREACH THE BEACH YOUR FIRST OR YOUR FASTEST
REACH THE BEACH YOUR FIRST OR YOUR FASTEST This program is about producing a specific change in our athletic ability in order to reach our cycling goals. The optimum amount of training is the least amount
More informationPower-based training levels By Andrew Coggan, Ph.D. (originally posted October 15, 2001)
Power-based training levels By Andrew Coggan, Ph.D. (originally posted October 15, 2001) In developing the following schema, I have drawn from a number of sources, including Peter Janssen s Lactate Threshold
More informationREAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1
5 k REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM crew run Real Insurance Sydney Harbour 10k Intermediate Training Program 1 INTERMEDIATE PROGRAM OVERVIEW This 10-week training program
More informationCape Town Cycle Tour 2017 Training programme
Cape Town Cycle Tour 201 Training programme First Timer Sub- This plan is appropriate if you are: New to the sport of cycling. More interested in the journey and enjoyment than the race. Have not been
More informationEpic Amelia Island TRAINING GUIDE. Epic Amelia Island
TRAINING GUIDE HEALTH WARNING Not all exercise programs are suitable for everyone, so please consult your physician before beginning this or any exercise program. You should always warm up for a few minutes
More informationProspera Granfondo Axel Merckx Okanagan Off-Season Holiday Training Guide
Prospera Granfondo Axel Merckx Okanagan Off-Season Holiday Guide The Peak Centre for Human Performance The Peak Centre for Human Performance is Canada's leader in individualized training solutions. Whether
More informationREAL INSURANCE SYDNEY HARBOUR 5K BEGINNERS TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 5k Beginners Training Program 1
5 k REAL INSURANCE SYDNEY HARBOUR 5K BEGINNERS TRAINING PROGRAM crew run Real Insurance Sydney Harbour 5k Beginners Training Program 1 BEGINNERS PROGRAM OVERVIEW This 5-week training program is suitable
More informationThe Chemistry of Running Interactive Lab. Effort Scale. Introduction
The Chemistry of Running Interactive Lab Introduction The Chemistry of Running simulation allows students to explore the chemistry and physiology of exercise a field that attracts a lot of interest from
More informationAustralian Rowing Team Ergometer Protocols
1 Information for Coaches and Scientists 2013-2016 Australian Rowing Team Ergometer Protocols Version 2.9 (September, 2013) Version 3.0 (February, 2015) Compiled by: Dr Tony Rice Lead Physiologist Performance
More informationADVANCED CYCLING PROGRAM - WEEK 1
ADVANCED CYCLING PROGRAM - WEEK 1 TYPE REST DAY REST DAY OUTDOOR/INDOOR OUTDOOR/INDOOR REST DAY OUTDOOR OUTDOOR DURATION 1hr 10mins 1hr 15mins 2hrs 30mins - 3hrs 3hrs INTENSITY Med/High High Low/Med Low
More information16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 1 16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 2 The NSPCC has
More informationThe Game Changer. Measured Work and Energy on a Spinner
The Game Changer Measured Work and Energy on a Spinner Game Changer Accountability Technology Overweight and obese adults using devices were more successful in adhering to and did better at staying on
More informationTable of Contents ME3 GL II ME4 GL TT ME5 GL ME7 GL... 17
Table of Contents Bike Instructions... 3 WORKOUTS:... 4 Endurance Workouts... 4 E1 Rolling Hills... 4 E4 Building Strength... 4 E6 Improving Mod Climbs... 4 E9 Pacing... 5 E11 Speed Demon... 5 Steady State
More informationA recipe for triathlon success
A recipe for triathlon success So you ve decided you re going to try to bake a cake. Fantastic! What kind of cake? There a hundreds of kinds of cake and probably hundreds of variations on each of these
More informationThe Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001
Page 1 of 5 close The Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001 There are three main components of an effective weight loss program: Proper diet, effective weight training
More informationMaking An Exercise Plan
Making An Exercise Plan The purpose of an Exercise Rx (prescription) is to provide a guide for your workouts that 1. is specifically designed to help you meet your fitness goals, 2. is controlled by how
More informationUltimate Fat Loss. Guidelines
Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer
More informationBIKE PERFORMANCE TESTING REPORT
BIKE PERFORMANCE TESTING REPORT PERSONAL DATA Name: Test Rider Date of Assessment: 1 st January 2015 Sport / Level: Road/ Criterium Racing This report details how you performed in the assessment, and how
More informationTRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE
Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:
More informationPerformance Training in Football Refereeing Training Advice
General guidelines 1. Training Sessions 1.1 Warm up - Both from a physiological and training perspective it is crucial to warm up prior to training and matches as sports science research has demonstrated
More informationTRAINING FOR ENDURANCE RUNNING EVENTS. Dr. Joe I. Vigil
TRAINING FOR ENDURANCE RUNNING EVENTS Dr. Joe I. Vigil You must believe and adhere to the principle of UNENDING IMPROVEMENT and the setting and achieving of even higher goals. The Biologic Law of Training
More informationUnderstand the Training Principles
8 Daniels' Running Formula Understand the Training Principles As I ve mentioned, you should resist copying a coach s or champion s training regimen just because it works great for him or her; each runner
More informationBeginner 12 week Base Training (Outdoors) Training Program By Menachem Brodie,
Beginner 12 week Base Training (Outdoors) Training Program By Menachem Brodie, NSCA-CSCS, USA Cycling Expert Coach, SICI Certified Bike Fitter WAIVER OF LIABILITY The program you have purchased is a physical
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 VO2 Max Repeats Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 110-120
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 rest day Easy Run Easy Run rest day Easy Run rest day 90-100 minutes or cross train 30-40
More informationRUN 12-WEEK TRAINING PLAN > FOR ADVANCED RUNNERS TRAINING FOR A HALF MARATHON
RUN 12-WEEK TRAINING PLAN > FOR ADVANCED RUNNERS TRAINING FOR A HALF MARATHON MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE
More informationSLB Coaching & Training Systems
Physiology of Training Training involves preparing your body for optimal performance. In order to improve we must follow six principles of exercise: Stress In order to build endurance, strength and speed,
More informationNEW FEATURES ON GARMIN FENIX 5, FR935
NEW FEATURES ON GARMIN FENIX 5, FR935 FIRSTBEAT PHYSIOLOGICAL FEATURES IN NEW GARMIN PRODUCTS Feature fenix 5 FR935 Anaerobic Training Effect (new) X X Aerobic Training Effect X X Training load (new) X
More information505 Recovery rates and training (Pulse Oximeter)
Sensors: Loggers: Pulse Oximeter None required Science in Sport Logging time: Not applicable Teacher s notes 505 Recovery rates and training (Pulse Oximeter) Read The Pulse Oximeter is a simple to use
More informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run
More informationOptimal Interval Training for MMA By Eric Wong, BSc, CSCS
Optimal Interval Training for MMA By Eric Wong, BSc, CSCS Interval training has quickly become the go-to choice for mixed martial artists looking to maximize their cardio. The most popular form of intervals
More informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run 110-120 minutes
More informationRUN 12-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A HALF-MARATHON
RUN 12-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A HALF-MARATHON 1 MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE AND
More informationCreating a Cue Sheet. Class Summary Class Attributes
Creating a Cue Sheet Don t underestimate the power and benefit of creating a cue sheet for your class. On paper it may represent a simple list of drills, times and cues, but the process of creating the
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Fast Repeats rest day Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 120-130 minutes
More informationVertical jump performance and anaerobic ATP resynthesis
PDHPE Student Activities Comes to Life Energy Systems and Athlete Performance Adenosine Triphosphate (ATP) is required to perform any form of muscular contraction. Muscle cells only store enough ATP to
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 VO2 Max Repeats rest day Easy Run 10-15 minute warm-up rest day Easy Run Easy Run 120-130
More informationperformance define indicator
There are three basic ways to determine intensity, each with it s own particular caveats. The most accurate way to measure intensity on a bike at any given moment is through the measurement of power. Power
More informationDaily Training Programme. FISA Development Programme. Lausanne, Switzerland January 2001
Fédération Internationale des Sociétés d Aviron International Rowing Federation - Daily Training Programme January 2001 FISA Development Programme Daily Training Programme Thor S. Nilsen Development Director
More informationRUN 8-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A 10KM RACE
RUN 8-WEEK TRAINING PLAN > FOR RUNNERS TRAINING FOR A 10KM RACE 1 MEET THE CREATOR DR JINGER GOTTSCHALL IS AN ASSOCIATE PROFESSOR OF KINESIOLOGY AT PENN STATE UNIVERSITY (USA) AND A PASSIONATE AND HIGHLY
More information22 Week ADVANCED MARATHON TRAINING PLAN
RG Active 22 Week Advanced Marathon Training Plan Page 1 22 Week ADVANCED MARATHON TRAINING PLAN [Type www.bloodwise.org.uk here] Introduction Below is a 22 week advanced marathon training plan to help
More informationBURNOUT The Overtraining Syndrome in Swimming
BURNOUT The Overtraining Syndrome in Swimming Dr Ralph Richards Introduction There are numerous terms associated with a state of poor or diminished sporting performance; burnout, staleness, chronic fatigue,
More informationBEHOLD THRESHOLD. AeT, LT, AT, OBLA, MLSS, FTP, PST OMG Specialists in Sports Performance
BEHOLD THRESHOLD AeT, LT, AT, OBLA, MLSS, FTP, PST OMG the point that must be exceeded to begin producing a given effect, result or to elicit a response Max vs. Threshold MHR is a genetic limit, suggesting
More informationApplied Exercise and Sport Physiology, with Labs, 4e
Applied Exercise and Sport Physiology, with Labs, 4e hhpcommunities.com/exercisephysiology/chapter-10-aerobic-exercise-prescriptions-for-public-health-cardiorespiratory-fitness-and-athletics/chap Chapter
More informationATS Longbeach Coastal Classic MTB 35km Training Programme
Monday Tuesday Wednesday Thursday Friday Saturday Sunday 19 Sept 21 24 26 Sept 3 Oct 10 Oct 17 Oct 24 Oct 4 11 18 28 5 12 19 26 29 6 13 30 7 14 21 28 1 Oct 8 MTB 60min 15 29 2 9 16 Cycle 75mins Cycle 75mins
More informationPHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS
PHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS 1.1.- TYPES Last year we learnt that there are two types, depending on the intensity of the exertion: this intensity depends on whether the oxygen for the
More informationGET READY HOW TO GET STRONG ON THE BIKE PLAYING THE LONG GAME. 4 key methods to get strong on the bike. How to pace yourself over your race
HOW TO GET STRONG ON THE BIKE 4 key methods to get strong on the bike PLAYING THE LONG GAME How to pace yourself over your race GET READY Follow Team CP's training guide to be awesome on raceday Your 12
More informationA Protocol for Establishing Critical Power in Running
A Protocol for Establishing Critical Power in Running A Working Paper Prepared by The Stryd Team 27 September 201 1 Introduction One of the primary reasons for considering one s power consumption during
More informationYOUR TRAINING PLAN 50KM WILLIAMSTOWN RETURN
YOUR TRAINING PLAN 50KM WILLISTOWN RETURN YOUR TRAINING PLAN 50KM WILLISTOWN RETURN VIA ELWOOD Welcome to your training programme for Bicycle Network s United Energy Around the Bay. Karmea is proud to
More informationPERSONAL FITNESS PLAN
PERSONAL FITNESS PLAN Name Date 1 MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in
More informationRay Kelly
SPRINT TRIATHLON BEGINNER PLAN WEEK 1-4 Provided by Tri-Trainer.com The duration of workouts is in Hours and Minutes i.e. 0.30 is 30 minutes You should cosult your doctor before attempting this plan as
More informationKS4 Physical Education
KS4 Physical Education Principles of Training These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created
More information5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k
5K TRAINING PLAN Seven Steps to Take You From Just Starting to Crushing Your Next 5k TABLE OF CONTENTS 1... Welcome to Healthworks 5k Training Plan 3... Benefits of Your Weekly Training Sessions 5... The
More informationUSING PHYSICAL TESTING RESULTS TO PLAN YOUR CONDITIONING SESSIONS
USING PHYSICAL TESTING RESULTS TO PLAN YOUR CONDITIONING SESSIONS 1. Introduction Created by Dr Stuart Cormack, Dr Emerson Franchini and Dr Clare Humberstone It is vital for a Judo athlete to develop a
More informationGCE PHYSICAL EDUCATION PE2 UNIT GUIDE
GCE PHYSICAL EDUCATION PE2 UNIT GUIDE Content Title: The Long Term Effects of Exercise on the Body Key points Adaptations to the cardiovascular, respiratory and muscular systems. Practical Application/Explanation
More informationBOGSTACLE training guide
BOGSTACLE training guide BOGSTACLE is not just a run with a few extra obstacles thrown in the way. Being running fit will help but to avoid getting bogged down on the day you also need to practise being
More informationHalf Marathon Training plan Narberth Nobbler Coaching notes
Narberth Nobbler Coaching notes Training plan This training plan is designed for an runner who is used to running for around 45 utes, or more, is running fairly regularly, and wants to make the step up
More informationPhase #1 Recovery / Moderate Intensity / Endurance
This training exercise was developed by Bill Jordan, Track and Field coach at Slippery rock University. Bill also develops fitness programs for US Soccer. Phase #1 Recovery / Moderate Intensity / Endurance
More information2015 Intermediate Level Triathlon Training Program By Sean Molina
2015 Intermediate Level Triathlon Training Program By Sean Molina (Please note that this plan is generic and individual athletes may require modification for optimal performance. It is intended only as
More informationEmergency Contact Information
Personal Information Full Name: Preferred Name: Street Address: City: State: Zip: Home Phone: Mobile Phone: Work Phone: Fax: At Which number(s) may we contact you: Home Mobile Work Email Address: What
More informationAN OVERVIEW OF WKO4 S POWER-DURATION MODEL
Page 0 AN OVERVIEW OF WKO4 S POWER-DURATION MODEL by Tim Cusick and Dr. Andrew Coggan Contents Part 1: Why Do We Need the Power Duration Model?... 3 The Principle of Individualization in Sports Training...
More informationADV-Rider Fitness Program
ADV-Rider Fitness Program Exclusively created for RawHyde Adventures by Anton Griessner, former BB champion turned Manager & Adventure Rider, February 2009 Introduction: This article is the result of an
More informationAs you have a degree of basic fitness and confidence, 3 months or so of training should prepare you for your challenge.
The one thing you should be reassured of is is nothing to be afraid of, as people from all walks of life register for the challenge. Although you don t have to be a Professional Athlete to walk, jog or
More information