Training Plan Description:
Brief Summary
Great for anyone who wants to race at their best, whether they are a Junior, Senior category 3 or 2, Men's or Women's category or Master's rider. To get started select an assessment protocol. Choose the "RPE," Maximum Heart Rate or "Conconi."
Full Description
This is "Month 1" of a 3 month program designed to build your fitness and conditioning levels and set you up for a successful upcoming season.
How do I start?:
The first step is to establish a baseline fitness level and then to measure your progress from there. In order to do this, you must complete one of the following assessment tests:
- Rate of Perceived Exertion (RPE) -- This involves riding at levels of exertion based on how you feel. No additional equipment is necessary.
- Heart Rate -- This involves using a heart rate monitor to track your body’s response to effort. Zones will be defined as a percentage of maximum heart rate.
- Conconi Test -— The most accurate measuring tool. This is a ramp test performed using both power and heart rate. It requires a power meter and heart rate monitor.
When you sign up for this program, you will be given access to these baseline worksheets for you to complete so we can assess your baseline and customize this training program to fit your individual needs.
Sample / Read-Only WorksheetsOnce you complete a test according to the instructions, you’ll then be directed back here to begin your fitness plan based on the established levels.
Training Plan is brought to you by Michael Carter.
Online Resources
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2 Week Training Sample:
Training Instructions
Choose from one of three assessments, either the "Heart Rate Max" (http://www.cyclingtrainingcoach.com/maximum_heart_rate.html) or the "Rate Pf Perceived Exertion" (http://www.cyclingtrainingcoach.com/rate_of_perceived_exertion.html) or RECOMMENDED use the "Conconi Assessment," (http://www.cyclingtrainingcoach.com/conconi_assessment.html).
Training Trip
The "Conconi" assessment is the best way to determine and track your current level of condition as it is the most standardized of the three. Both watts and heart rate at threshold will be determined and once this baseline is established, the different training zones used here at MMR will be applied. The "Conconi" is also THE way to track your training progress - you want to see higher wattages at your threshold.
- Road Cycling - Medium Intensity
- Time: 01:00
Training Instructions
Refer to your "Indoor Menu" and your "Outdoor Menu" for the workout descriptions
- General Road Cycling
- Time: 00:30
Training Instructions
On your "OFF" days, it is always OK to do any type of cross training activity. It is best if you do not ride as you want to keep your motivation level high for the cycling workouts. If you do not allow for time off of the bike, you run the risk of mental burn out so that is why you should take your "OFF" days away from the bike.
- Road Cycling - High Intensity
- Time: 01:00
Training Instructions
"RPM's 40-50, RPE: 6 to 10. indoor on the trainer: Indoor #5
WOB / Weights On The Bike
Warm up 10 minutes
5 minutes, RPM’s are 45-50.
2.5 minutes easy spin
Repeat 3 times for 1 set, do one set. Or OUTDOORS #6: Weights On The Bike,
Warm up 30' to 45'.
On an uphill or incline: 5 minutes, RPM’s are 45-50.
2.5 minutes easy spin
Repeat 3 times for 1 set, do 2 sets 10 minutes between sets. "
- Road Cycling - Recovery
- Time: 01:00
Training Instructions
This is a day where you are recovering, but you do stay on the bike. This is an "Active Recovery Day," which is different than a "Passive Recovery" day.
"Passive Recovery" is doing nothing at all - couch potato activity! "Active Recovery" is still riding or doing an activity but at a VERY low intensity level. The intensity level is defined for you in your customized "Indoor" and "Outdoor" workout menus and these intensity levels are based off of your most current assessment.
Training Trip
After a WOB workout, you have technically speaking, torn the muscles. So you need to allow for them to heal - it when the muscle heals (it actually become more dense) that you are able to realize the gains from the workouts.
- Road Cycling - Long Distance
- Time: 02:00
Training Instructions
Please refer to your custom Workout Menu:
Indoor #7 or outdoor #12.
Training Trip
On these days, ride long to help you gain your endurance - 2 hours to as much as 4 hours is great for your weight control too!
- Road Cycling - High Intensity
- Time: 01:00
Training Instructions
While these workouts are designed to build your strength on the bike, these workouts are also designed to help improve your endurance.
Training Trip
Now that you are familiar with the WOB's, time to add an endurance component. The HOP type effort before the WOB adds a new level of quality!
Training Instructions
You need to take a minimum of one day off per week. This is that day! Let your body recover and rejuvinate.
Training Trip
One day off is very good to help "re-charge" the body and the mind!
- Road Cycling - Medium Intensity
- Time: 01:00
Training Instructions
Refer to your "Indoor Menu" and your "Outdoor Menu" for the workout descriptions
Training Trip
Follow your RPE! Warm up and then use the resistance to help gauge your effort level and also your cadence or "RPM's" - RPE is a 6 to 7 which is your threshold, RPM's 50 to 60 for the interval.
- General Road Cycling
- Time: 00:30
Training Instructions
On your "OFF" days, it is always OK to do any type of cross training activity. It is best if you do not ride as you want to keep your motivation level high for the cycling workouts. If you do not allow for time off of the bike, you run the risk of mental burn out so that is why you should take your "OFF" days away from the bike.
- Road Cycling - High Intensity
- Time: 01:00
Training Instructions
RPM's 40-50, RPE: 6 to 10. indoor on the trainer: Indoor #5
WOB / Weights On The Bike
Warm up 10 minutes
5 minutes, RPM’s are 45-50.
2.5 minutes easy spin
Repeat 5 times for 1 set, do one set. Or OUTDOORS #6: Weights On The Bike,
Warm up 30' to 45'.
On an uphill or incline: 5 minutes, RPM’s are 45-50.
2.5 minutes easy spin
Repeat 5 times for 1 set, do 2 sets 10 minutes between sets.
Training Trip
This workout is an increase in the number of intervals from 3 efforts to 5. This ability to do successfully execute two more efforts will be a big contributor to your endurance, not just aerobic power and strength!
- Road Cycling - Recovery
- Time: 01:00
Training Instructions
This is a day where you are recovering, but you do stay on the bike.
Training Trip
This is an "Active Recovery Day," which is different than a "Passive Recovery" day.
"Passive Recovery" is doing nothing at all - couch potato activity! "Active Recovery" is still riding or doing an activity but at a VERY low intensity level. The intensity level is defined for you in your customized "Indoor" and "Outdoor" workout menus and these intensity levels are based off of your most current assessment.
- Road Cycling - Long Distance
- Time: 02:00
Training Instructions
Please refer to your custom Workout Menu:
Indoor #7 or outdoor #12.
Training Trip
On these days, ride long to help you gain your endurance - 2 hours to as much as 4 hours is great for your weight control too!
- Road Cycling - Medium Intensity
- Time: 01:30
Training Instructions
Refer to your indoor and outdoor menus for the proper intensity levels for the workouts.
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