Welcome to the Stoller Jumpstart Plan! The purpose of this 8 wk training plan is to take you from rider to athlete, on your journey you will be introduced to the benefits of periodization training plus gain a solid endurance base to work from. This plan is intended as an introduction to formal training and as such will work best for beginners to mid level riders. Riders with more than 2-3 solid years of riding should contact us at www.mystoller.com for a more advanced training program.
For this workout you should work on getting comfortable on your bike. Please pick a course that you know well so that your concentration can be on how you feel on the bike. It is very important to work out any comfort concerns now so that your training and your events will turn out much better.
Spin classes are a great way to get your heart rate up while having some fun in a group setting. Try to stay with the pace of the class but if you feel too tired, back off the resistance on the bike and relax.
This ride will serve as a harder ride to get your body awake and ready. You can change this ride out with an 1hr 15 min brisk ride on the road.
Long (6+ minutes), steady climbs. 4-6% grades. Climb mostly in saddle at 60-70 rpm. Heart rate 1-5a zones.
Spin-outs. In an easy gear slowly spin-up to maximum rpm over 30 seconds, (4:30 minute recoveries). CP180.
Do this 6-8 times. Relaxxx!!
Spin-outs. In an easy gear slowly spin-up to maximum rpm over 30 seconds, (4:30 minute recoveries). CP180. Do this 6-8 times. Relaxxx!!
Zones 1-3 on a rolling course. Try to stay seated on climbs to work on hip-extenders strength.
Your choice of crosstraining/easy ride.