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. Use 1 of 3 assessment protocols, "RPE," Maximum Heart Rate or Conconi.
Full Description
This is "Month 3" of the 3 month Winter program that will prepare you for the next phase of your training. This first three months focused on building your aerobic base and power and you will now be ready to work on your aerobic strength and leg speed which are critical for a successful upcoming season.
How do I start?
Just as you did for "Month 1" and for "Month 2," you will want to update your assessment data. Use the same protocol 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
In order for an objective assessment of how well you have recovered, you want to do the very same assessment procedure as you did in Month #1. The "Conconi" assessment is recommended protocol 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.
But again, use the same procedure as last time!
- Road Cycling - Medium Intensity
- Time: 01:00
Training Instructions
Refer to your "Indoor Menu" and your "Outdoor Menu" for the workout descriptions
Training Trip
Your zones will have changed a results of following the program for a month. The beauty of this program is that RPE stays the same! In order to obtain the same RPE as required by each workout, you will probably find that not only have your heart rate zones changed, but your watts have also changed. In other words, if you were at any given wattage for your Indoor #2 or your HOP workouts outside in the beginning of the first month, you now are able to produce more wattage in order to get into that RPE of a "7."
- General Road Cycling
- Time: 01:00
Training Instructions
Refer to your indoor and outdoor workout menus for the appropriate training zones.
Training Trip
REMEMBER! The RPE NEVER changes! Its the watts and your heart rates that do as a result of your training efforts. You should be seeing watts come up for the same RPE and you should also notice that you are pushing a bigger gear outside in order to get yourself to the appropriate RPE. After a week or easy riding (that last week of the first month) you will be ready for two days of aerobic power (or, "base") intensity training.
- 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. "
Training Trip
Start off this second month with just 3X5' efforts. Again, you will probably see that you can push more watts now for your WOB!
- 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 #2 but today, do a sustained effort for 40' instead of doing 2X20 efforts. 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
For your indoor workout, do 1 set of 5X5' efforts with efforts #2 and #4 out of the saddle. For your outdoor workout, do only one set of 3X7' effort and do efforts #1 and #3 out of the saddle. As always, these are best UPHILL!
While these workouts are designed to build your strength on the bike, these workouts are also designed to help improve your endurance.
Training Instructions
You need to take a minimum of one day off per week. This is that day! Let your body recover and rejuvinate.
- Road Cycling - High Intensity
- Time: 01:30
Training Instructions
Refer to your indoor and outdoor workout menus for the appropriate zones.
Training Trip
Now that you are entering your third month and have eight weeks of quality training, you are ready for successive days of quality training. Indoor #2A is a favorite of mine and this workout is fantastic for building your endurance! Of course, outdoor #4 is as well.
- Road Cycling - Medium Intensity
- Time: 01:00
Training Instructions
Follow your indoor and outdoor workout menus.
Training Trip
After a Strength Training Workout, you want to be able to work on recovering from day to day. The way you do that is by doing two or more quality workout days, like yesterday, today and tomorrow.
- 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
10 minutes, RPM’s are 45-50.
2.5 minutes easy spin
Repeat 2 times for 1 set, do one set. Or OUTDOORS #8: Weights On The Bike,
Warm up 30' to 45'.
On an uphill or incline: 15 minutes, RPM’s are 45-50.
2.5 minutes easy spin
Repeat 2 times with 5' easy between.
Training Trip
For your WOB workouts outside, find a hill or a section of road that has either a slight uphill or head wind (or both) and repeat each interval over the same section of the road. Your ride back to the starting point is enough to serve as your recovery.
- 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
By riding at easy intensity levels, you will help to stimulate those "healing endorphins" which also help your mental outlook. Studies have proven that when you exercise even at low levels, your body does produce adrenalin and that "dose" of adrenaline helps promote a positive sense of well being.
- 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!
Training Instructions
Leg speed is also another way to describe "pedaling mechanics." Refer to your indoor and outdoor workout menus for the appropriate zones and intensity levels.
Training Trip
After a rest, you are ready for working on leg speed. If your legs are tired or too fatigued, then the quality of the workout will be diminished so you want to be rested for a workout like Indoor #5 or outdoor #9- this is the perfect day for it!
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