Training Plan Description:
Brief Summary
The second month of the three month training and conditioning plan that is perfect for the "Weekender," or the weekend warrior who loves to ride and wants to improve their fitness.
Full Description
Keep in mind that the second assessment you do will update your workouts for this month.
How do I start?
Just as you did for "Month 1," you will want to update your assessment data. Use the same protocol as last month which was one of the following:
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.
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
Training Trip
With all the power work and lower RPM's of the WOB and HOP, it is good to pay attention to those fast twitch muscle fibers. These two options will work to keep your quickness and snap at a good level.
- 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.
Training Trip
"Core training" refers to working the abdominal muscles. The oblique muscles are a part of that abdominal muscle group and these act as stabilization muscles. Core workouts also help complement the lower back muscles which are used for cycling. The stronger your core muscles, the more your lower back will be able to accommodate during the HOP and especially the WOB's. An exercise ball is an excellent way to work on your core muscles, as is Pilates. Do core work up to six times a week.
- 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.
Training Trip
Do your strength training ON THE BIKE! This is much better than leg weights. Cycling is "motion specific" and when you lift weights, you are training your muscles to be stronger dong that specific activity - THAT is NOT a pedal stroke!
- Road Cycling - Recovery
- Time: 01:00
Training Instructions
This is a day where you are recovering. This can also be 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
Cross training is any activity other than cycling that either builds strength or makes a contribution to your aerobic "engine," like swimming, running, hiking or roller blading. Other great activities are tennis, basketball, racquet ball, squash, or aerobics.
- 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!
- General Road Cycling
- Time: 01:00
Training Instructions
Stay active with any cross training activity you enjoy.
Training Trip
Cross training helps you to not only keep your morale up for cycling, but also for maintaining a desirable weight. If you always do the same activity, you become very efficient at that activity and your muscles become conditioned to that very activity. By mixing it up you use other muscles and burn more calories.
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!
- General Road Cycling
- Time: 01:00
Training Instructions
Do the cross training sport of choice - whatever is most fun!
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Import from Garmin
MapMyRun.com,
MapMyRide.com,
MapMyWalk.com,
MapMyHike.com,
MapMyFitness.com,
&
MapMyTri.com