REACH 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 of training necessary to reach your performance goal. Chris Carmichael

An athlete should do the least amount of properly timed, specific training that brings continual improvement. Joe Friel, The Cyclist s Training Bible

"I don't race." Paul Vincent

But, any cyclist who does endurance riding is a performance athlete. Me Again

CYCLING SUCCESS FACTORS Self-assessment and planning Physical training Healthy nutrition Appropriate equipment Skillful technique Mental skills

CYCLING PERFORMANCE REQUIREMENTS Physiological endurance Cycling economy Muscular power Core strength Flexibility

THE BODY'S ENERGY SYSTEMS Endurance Riding - aerobic using fat and carbohydrates Tempo/Brisk Riding - lactic acid using carbohydrates Sprinting (intensity) - ATP-CP

Stress plus rest equals success.

PRINCIPLES OF TRAINING OVERLOAD > STRESS > RECOVERY > ADAPTATION

OVERLOAD Improvement requires progressive overload: How much one rides How often one rides How hard one rides

PRINCIPLES OF TRAINING Overload and Recovery: Increase just one type of overload at a time: volume, frequency or intensity. Mix hard, moderate, easy and days off each week. Build training for 3 or 4 weeks and then cut back for a recovery week. Every 2-3 months take a physical and mental break for a week.

GAUGING EXERTION (CREATES OVERLOAD/STRESS) Rate of Perceived Exertion (RPE) Lactate Threshold (LT) Power Meter (watts)

LACTATE THRESHOLD (LT) Riding without enough oxygen, i.e., anaerobically. Region in which you start to accumulate significant lactic acid in blood. Estimate with 30-minute all-out time trial. Average HR is very close to LT.

INTENSITY LEVELS AND WORKOUT TYPES PURPOSE WORKOUT RPE 1-10 RPE HEART RATE Aid Recovery Recovery Digestion Pace 1-2 < 75% LT Endurance Conversation Pace 2-3 75-87% LT Increase Riding Speed Tempo Headwind Pace 3-4 88-94% LT Increase Power Intensity Portion of Brisk Sub-Barf Pace 5-6 95-100% LT Build Endurance

MY THRESHOLD: 134 BPM Established through 15 minute warmup, then average heart rate over 30 minutes at the pace I could barely keep up for that 30 minutes. Recovery effort: < 101 bpm Endurance effort: 101bpm - 117 bpm. Tempo effort: 118 bpm - 126 bpm. Intensity effort: 127 bpm - 134 bpm.

TRAINING PHASES BASE INTENSITY PEAK TAPER

BASE TRAINING (THE LONG RIDE) IMPROVES ENDURANCE Endurance riding improves: The endurance of the cycling muscles by increasing the number of mitochondria. The sub-cellular structures in the muscles where aerobic energy is produced. The respiratory system, providing more oxygen to the blood supply. The efficiency of the heart so it can pump more blood to the muscles.

BASE TRAINING CONTINUED The capacity of the liver and muscles to store carbohydrates. The neuromuscular efficiency of pedaling. The capacity to burn fat during long rides. The thermoregulatory system by increasing the blood flow to the skin.

INTENSITY TRAINING IMPROVES POWER For example, the winter week night hill climbs led by Paul Johnston and others, at a very hard effort. These rides: Improve ability to recruit fast twitch muscles. Improve ability to process glycogen for fuel without enough oxygen. Increase overall power. May increase lactate threshold.

PEAKING PHASE IMPROVES MASTERY OF EVENT Practice each aspect of key event(s): Similar terrain and conditions Simulation rides Test all equipment, clothing and food. Prepare mentally

TAPER ALLOWS FULL RECOVERY During the taper: Cut back 1-2 weeks before a big event. Can t get any fitter right before event. Cut back volume, but keep most of the intensity. Get extra rest. Take Friday as a vacation day!

REACH THE BEACH TRAINING PROGRAM Commit to your training plan, not to these rides. Read the book. Study chapters 1-3, and 5-6 as the most important material. Be able to teach someone what you have studied in those chapters. Advanced riders seeking to increase speed should use the alternate 8-week plan.

REACH THE BEACH TRAINING PROGRAM Begin (or continue) base rides now with some occasional intensity effort. Accustom yourself to brief intense effort as recreation. Know how to use your heart rate monitor. Use the average rate from a maximum sustainable effort 30-minute ride to determine your lactate threshold.

REACH THE BEACH TRAINING PROGRAM (CONTINUED) All rides will be done on the actual 2015 RTB course. Intensity rides will be done on Tuesday and Thursday nights at 6:00. The rides will start from the Sherwood YMCA parking lot. The Sherwood start will bring us immediately into the most difficult section of the course. Perfect for intensity training.

REACH THE BEACH TRAINING PROGRAM (CONTINUED) Long rides will be held on Sunday mornings and most will start at Ava Roasteria on Barrows Road (Progress Ridge). The start times will be as late as 9:00 a.m. and as early as 7:00 a.m. The early start will be the peak ride, which is an event simulation. That ride will start at Conestoga Middle School. The late starts will be recovery week rides. Sleep in.

REACH THE BEACH TRAINING PROGRAM (CONTINUED) Practical Tips: Obtain some double sided (platform/cleat) pedals if you have no casual bike. Any clothing works for recovery ride. Use Butts on Bike and Ride with GPS websites for good routes. Elevation gain > 750' over 10 miles is good for intensity. Just Ride (Pederson)

BUTTS ON BIKES KEEPING THE FUN BETWEEN OUR LEGS WITH MORE MILES,MORE SMILES.