This plan is formulated to maximize your time in the winter months with specific and effective training sessions. Included are doc's on training zones, workout descriptions, and a doc on "how to manage your training plan" so you won't be doing blind workouts! This plan is for the rider training longer RR, climbing races, hill climbs; TT’s or rides with a weakness in TT's, longer RR or climbing ability. Contact Eric for testing protocol if you do not have recent tests to use. With or without a power meter this program will bring you to the next level! contact Eric at firstname.lastname@example.org for customized plans or consultations
Custom: your core training is VERY important in the base phase. take it very seriously!
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Spin-ups. 3x30" at begining of ride and at the end.
Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely Stay RELAXED!
Your choice of mode: run, hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderate effort
zone 2, steady pace. in control, relaxed upper body smooth lower body
Zone 2, steady pace. in control, relaxed upper body smooth lower body