Welcome to the first day of your training plan! The first day is a test day to determine what your fitness is now and to offer you a benchmark for your future training cycles.
We will try to control this as much as we can so that we know we are comparing apples to apples. We'll make sure the lead in to test day is pretty similar, control the warmup, and it will be up to you to eat similar foods.
(PRO-HACK: write down what you ate in the post-ride comments after you upload your file)
In addition to helping you track your progress, testing will also help you to determine training zones as you start your program.
IF YOU HAVE A SMART TRAINER
Click on the option to do an FTP test and follow the protocol. the time trial portion is VERY hard, and the program will tell you your FTP so that you can set your zones and intensities for the following weeks of workouts.
IF YOU HAVE A POWER METER OR OTHER:
Choose a road nearby that is easily repeatable on a safe section of road with no stops. Do this on the same bike every time. Using a MTB is OK. If this is uphill you will be able to pedal more steadily (less coasting) but flat or rolling terrain are fine if there are no stops or changes of road.
Get in a 15-minute warmup as follows: 5min easy seated pedaling- 10s acceleration with high cadence RPE~7 - 2min easy pedaling- 15s acceleration with slightly higher RPE, high cadence - standing pedaling for 2 minutes with heavy gear @50rpm ~RPE 5 – 5s acceleration just below max – 5min easy seated pedaling.
Record start location and begin the test, shooting for a steady power at a maximal rate for 12-20 minutes. Record stop location, elapsed time, weather, perceived exertion, heart rate, bike and tires used.
IF TRAINING WITH HEART RATE
Follow time trial protocol as above. Take average heart rate from test portion only. This is a good estimation of your lactate threshold heart rate. Zone will be as follows (derived from Andrew Coggan, PhD):
Zone 1: <68%
Zone 2: 69-83%
Zone 3: 84-94%
Zone 4: 95-105%
(PRO HACK 2: you can enter these zones on your Training Peaks profile and the metrics from your rides will be appropriately calculated.)
Complete all reps of each movement and after a very short break move to the next movement. These can easily be completed in the lounge while relaxing.
After you have done a set of each movement, have a short break and repeat for 3 total sets.
-Side crunches (each side)
-Standing toe touches [left arm swings down and touches right toe and vice-versa]
Complete 10-20 reps of each movement for each set. Aim to increase by 5 reps on every 4th workout.
Endurance power and heart rate zones (Zone 2). Keep pedalling and do not have big spikes in power.
Threshold efforts are a really good bang for your buck! They are not overly hard, which means you can do quite a few of them. But they are hard enough that they will definitely stress your system. Your ability to improve in this spectrum will allow you do more hard efforts when you get out on to the trail since you will recover faster between sprints.
This is just 5x5 minute efforts in your zone 4, with 4 minutes easy between each effort. Fantastic workout!
Complete these exercises with very short rest between sets of exercises (i.e. after completing a set of squats, move on immediately to a set of good mornings).
This workout can easily be done at home or in a hotel. You don't need a lot of weight, and a few jugs of water or a weighted backpack is enough. If you have weights it's a good one to push yourself without having to go really heavy.
Warmup:5-7 minutes of an aerobic activity.
One circuit looks like this:
-Single-leg squats (non-moving leg behind you)-10 reps each leg
-Wall sit- 30 seconds (you sit with your back flat against a wall and your legs bent at 90 degrees)
-Lunges-10 reps each leg
-Box Jumps-5 reps
-Jump Rope- 30 seconds
Rest 3 minutes after completing one circuit and aim for three circuits total.
Cool down: 5-7 minutes eacy of an aerobic activity
Stay below and do not enter zone 2 power, should feel like your legs are just falling down with each pedal stroke. Easy as, but keep a high cadence
This is a super popular workout with my athletes!
You'll start with a good warmup before getting in to two tempo efforts of 10 minutes length. At the start of each minute during these 10 minute efforts, you'll sprint all-out for 3 SECONDS without shifting [NB: note that the software will only go down as low as 5 seconds, but 3 seconds is better in this case]. Instead of dropping down to full recovery, you'll continue the rest of the minute at tempo pace.
Recover for 7 minutes before repeating and finally cooling down.