Ride Comfortable, Ride Happy

Average Weekly Training Hours 05:55
Training Load By Week
Average Weekly Training Hours 05:55
Training Load By Week

Thanks for being a part of Smart Athlete and trying out this 'Ride Comfortable, Ride Happy' Training Plan inspired by the book "Saddle, Sore"




This plan will get you fit but also help you embrace many of the concepts discussed in the book, "Saddle, Sore" to make sure you stay healthy on the bike.



See www.saddlesorewomen.com for more on the book


This plan is best used when your racing calendar is lighter and you can focus on training frequently and with great focus. It uses a fair bit of intensity to ensure your weekly training load keeps building to ensure your fitness keeps increasing.




Volume is limited to under 8 hours including yoga and core to help you stay strong and mobile. These concepts are big takeaways from "Saddle, Sore" put into an actionable plan for you !
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***SUMMARY OF WORKOUT SCHEDULE***

Month 1 is standing hill intervals and some muscular endurance work on weekend

Month 2 is hill sprints, Short Micro-Interval workout mid-week, Sweet spot on weekend

Month 3 is Threshold with bursts and a neat 8 x 5 min threshold set that works really well for learning to pedal hard for extended periods.


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Please feel free to email me peterglassford@gmail.com for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule.

Thank you for checking out my plans!
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Sample Day 3
0:30:00
easy rec spin + prep bike

easy spin today. Include a 1-5 x 30sec spinups to max RPM to get activated. These are done by spinning 10sec fast / 10sec faster / 10sec max RPM (by feel). Gearing should be easier. The last couple spinups can be a bit harder but keep focus on very high and smooth RPM. The Overall RPE of ride very low Additionally, use today to make sure bike is 100% ready to go for upcoming training and/or races

Sample Day 4
1:00:00
MAF Test - 30min sub max HR for Distance

* on trainer or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR - *You will ride at or just below Maf HR. => MafHR is 180-AGE, add 5bpm if over 20 years old and you have been training for more then 3 years. * USE PAST MAF HR IF HAVE DONE BEFORE - WU: Slowly build HR to your Goal MaF HR over 20-30min. A few short activation sprints <10sec great. - MAIN WO: = Once you are just under MAF HR Press LAP on your device and start the 30min effort - Ride 3 x 10min LAPS (use lap button to average) - = Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR - = WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress ! - CD: = Finish time easy endurance - - POST : Please post the values for each Lap: - AVG HR / Speed / Distance / Watts / Cadence 1) 145bpm / 30km/hr / 3km / 200w / 90rpm 2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm 3) ...

Sample Day 5
0:20:00
YOGA, stretch, meditate, Absorb training - 20-60min

No Skipping mobility (yoga). This can take many forms so play with this time to downregulate your nervous system from all the hard training and keep your Moblility/adaptability high. This practice has MANY benefits especially if you tend to push a bit harder / be pretty intense.
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Email me with any issues / objections !
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Some resources
www.mobilitywod.com (or search youtube free)
http://www.yogaglo.com/yoga_for_cyclists
http://home.trainingpeaks.com/blog/article/yoga-for-cyclists
https://itunes.apple.com/ca/podcast/yoga-+-blissology-eoin-finn/id261954355?mt=2

Sample Day 8
0:20:00
YOGA, stretch, meditate, absorb training - 20-60min

No Skipping mobility (yoga). This can take many forms so play with this time to downregulate your nervous system from all the hard training and keep your Mobility/adaptability high. This practice has MANY benefits especially if you tend to push a bit harder / be pretty intense.
-
Email me with any issues / objections !
-
Some resources
www.mobilitywod.com (or search youtube free)
http://www.yogaglo.com/yoga_for_cyclists
http://home.trainingpeaks.com/blog/article/yoga-for-cyclists
https://itunes.apple.com/ca/podcast/yoga-+-blissology-eoin-finn/id261954355?mt=2

Sample Day 9
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Sample Day 9
1:00:00
Standing Climbing - Accumulate 5 minutes

Find a moderate hill and ride 20-30 minutes to get there.
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Ride up the hill to accumulate 5 minutes of climbing. During the climb work hard enough that you are breathing but not so hard you can't focus on moving the bike under you shifting your weight from each pedal as it hits the bottom of the pedal stroke.
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5 x 1 minutes would be a great set, with equal recovery between to get downhill and spin around to recover at bottom. (i.e. 1min On / 1 min recover)
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Then ride back home practicing integrating standing to accelerate, hop over bumps, climb any more hills you see.
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Sample Day 10
0:10:00
Your Core Routine - Commit to 10 min !

Very important this is paired with another activity like waking up, or starting your ride and done daily. - Note: pick 5+ exercises and rotate thru. Think about variety for front/sides/back and get standing in some lunge or single leg stances as well -- We are trying a method of getting core/strength in with minimal 'effort' and ensuring we establish a routine. This is best done right out of bed before breakfast - some people will start coffee/breakfast and get it done = some do it right out of bed . - -Set a timer and/or count your reps - WE WANT 10-15 MIN or about 500 reps . - You pick the core moves to do. - I recommend SEVERAL from these: -> Back Ext. -> deadbug - lay on back raise/lower alt. side -> Bird dog - on hands/knees - alt lit limbs -> BEARDOG ( birddog with knees lifted 1 inch) -> Plank Alternates (arm, leg and/or both lifts) -> Crab walk or crab position leg ext -> Glute Bridge - two and/or one leg -> Side PLANK / CLAM shell - add leg lifts -> Scissor leg lift/lowers (on back) keep low back pinned to ground***** -> Back extension -> 1 Leg romanian DL (Airplanes) - more ideas from ANYWHERE CORE https://www.youtube.com/watch?v=UROjg4KKeco ------------------- 'Foundation' Core / back https://www.youtube.com/watch?v=FRC3QCAQuPM

Peter Glassford
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Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

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