Workout Descriptions

Testing

Physiological Testing

Vo2 Max
Maximum oxygen uptake, also known as maximal aerobic capacity, is a measurement of the body's ability to utilize oxygen to produce energy. Essentially, it represents the body's upper limit to tolerate aerobic exercise. At the US Olympic Training Center (OTC), V02 max is often referred to as the "ticket into the club," reflecting its high predictive value in endurance sports such as cycling. While V02 max can improve as much as 15-20 percent in untrained individuals, most highly trained and elite athletes usually see improvements in the range of 3-5 percent. Essentially, V02 max is more a reflection of our genetics than our state of fitness. The range for elite male and female cyclists has been presented to fall between 62-74 ml/kg/min and 47-57 ml/kg/min respectively. In a compilation of several endurance-based research articles, Sleivert and Rowlands have suggested that research show minimal elite V02 max values range from 70-73 ml/kg/min for men and from 62-65 ml/kg/min for women. Beyond this level, other factors may become more important determinants of success. While it may be nice to know your V02 max so that you can share this information with your friends at pre-race carbo-loading festivities, it is not really a very important variable to consider in planning or measuring training status.
Lactate Threshold

Lactate Threshold (LT) can be defined as a sudden and rapid inflection in the blood lactate level that results when the body's rate of lactate production exceeds the rate of lactate clearance. This causes that burning feeling in the muscles with which we are all familiar, and necessitates the slowing of our pace. The exercise intensity that one can maintain in a race is thought to be at or slightly above the point at which the lactate threshold occurs. For this reason, and the fact that it is very sensitive to training status, LT is considered to be a very valuable piece of information for planning training intensities and race pacing strategies.

While there are several different ways to determine one's threshold, inevitably they all involve taking a venous blood sample at the end of each stage of a progressive exercise test and analyzing the lactate content of the sample. LT is a form of testing that is very useful and should be performed several times throughout the course of a season to account for the "rightward and downward" shift in the LT that accompanies improved fitness and a requirement to adjust heart rate training zones accordingly.

Blood Profile
A standard blood profile is also a useful tool to assess the effects of training, and even more importantly, overtraining. One of the physiological adaptations to training that we hope to see is an increase in our red blood cell count (RBC), thus increasing our oxygen carrying capacity. One of the basic building blocks for producing RBCs is iron or ferrtin. A deficiency in this critical mineral is known as anemia, which can be detected in a blood profile. There are also several hormonal and enzymatic responses to overtraining that can be identified such as elevated levels of cortisol and creatine kinase, respectively. For this type of training evaluation, it is very important to establish a good point of reference from which to compare future tests. It is not always the value of the blood markers that is important, as much as it is how an individual's markers fluctuate due to the effects of training.

Cycling Performance Coaching Testing

Ramp Protocols

A ramp test consists of progressively more difficult stages lasting from 3-4 minutes. It is usually performed on an indoor trainer in a controlled environment. An indoor trainer like the CompuTrainer that can function as an ergometer is ideal, as it allows one to increase the resistance in a controlled and quantifiable manner. If you do not have a trainer with this capability, you can attempt to simulate the same effect by starting in an easy gear and shifting into a progressively more difficult gear during each stage. You will want to increase the resistance either 25-50 watts or one gear each stage.

You should record the workload, heart rate, and RPE (Borg's rating of perceived exertion) for each stage. The results of this test are how long you went, and what your heart rate and RPE were at each submaximal workload. This test enables you to gauge your fitness changes in comparison to yourself over time. As your fitness improves, you should not only be able to ride longer and complete more stages, but your heart rate and RPE should decrease at each workload. The Aerobic Anaerobic Capacity Test (AACT) is a type of ramp protocol that was adopted by the EDS/USA Cycling Scouting Program. I will go into greater detail and include the step-by-step protocols as well as the junior test norms and standards in a future article.

Time Trials

A time trial is probably the simplest and easiest way to track your training progress. Whether it is done outdoors on the same course, or on an indoor ergometer like the CompuTrainer, the key to successful data interpretation is trying to make the test and conditions as consistent and repeatable as possible. This is the major advantage of conducting the test indoors. In either case, the variables involved are time, distance, HR, RPE, gearing, equipment, wind, temperature, humidity, and training status. You want to control as many of these variables as you can, and then measure or monitor the remaining variables over time.

For example, the classic TT evaluation would consist of you riding the same course, on the same bike, under the same relative weather conditions. Your test results would be your finish time and average heart rate. One of the major drawbacks of this type of testing is that it is a maximal effort, and therefore motivation can play a big factor. Keep the distance relatively short, perhaps three or five miles, to minimize the effects of motivation from trial to trial. Another twist on this concept is a submaximal or aerobic time trial. Again, ride the same outdoors or CompuTrainer course but ride at an aerobic heart rate range of 85 percent of LT +5 bpm. In this manner, you test to see how fast you can cover a set course while staying aerobic. Research has shown that one's average heart rate over the final half of a 30-minute TT is a very good field test to estimate lactate threshold HR.

Zone 1 Workouts

Active Recovery

This type of activity is to increase the blood flow to help flush the system of by-products. Active recovery generally follows races, long endurance rides and activities of high intensity. You are not to ride at a level of intensity higher then zone 1. Activities can be something other than cycling. Good day to call your coach!

Zone 2 Workouts

Slow Frequency Repetitions

Intention
To develop and maintain cycling specific strength gains. Produces high tension in fast twitch fibers and aids in recruitment of fast oxidative glycolic fibers.
Description
The workout can be done on the road, an indoor trainer, or Computrainer. Use a ten minute climb of 5% grade (recommended) over gearing yourself and staying seated. Do not bob or move the shoulders and head. The work load is from the core down.
#1 #2 #3 #4
Total Efforts 4 2 4 6
Sets per session 2 1 2 2
Efforts per set 2 2 2 3
Time of effort 5 min 8 min 10 min 10 min
Zone of Efforts Zone 2+ Zone 2+ Zone 2+ Zone 2+
Rest Between Efforts 8 min 8 min 5 min 5 min
Rest Between Sets 10 min 10 min 10 min 10 min
Rest Zone Zone 1 Zone 1 Zone 1 Zone 1
Max RPMs Per Effort 50 50 50 50

T-1 Endurance Tempo Pace

Intention
To increase your steady state aerobic work load capacity. And increase capillary density and oxidative enzymes by riding at this pace. This is your base fitness.
Description
The workout volume is given to you by your coach. The pace will vary depending on terrain and fitness. Use your T-1 watts or HR as your pace limit.
#1 #2 #3 #4
Total Efforts 2 4 4 5
Sets Per Session 1 1 1 1
Efforts Per Set 2 5 4 5
Time of Effort 10 min 10 min 15 min 20 min
Zone of Efforts T-1 T-1 T-1 T-1
Rest Between Efforts 5 min 5 min 5 min 5 min
Rest Between Sets
Rest Zone Zone 1 Zone 1 Zone 1 Zone 1
RPMs Per Effort 85-100 85-100 85-100 85-100

Zone 3 Workouts

Aerobic High Cadence Climbing

Aerobic Hill Climbing is to be done on a 3 to 5% uphill grade without interruptions. Gearing is very low to allow spinning at 100 to 120 RPM. This exercise is designed to increase aerobic system while decreasing the fatigue on the muscular system. Don’t go above T-2 power (HR will be high) and don’t bounce on the saddle.

#1 #2 #3 #4
Total Efforts 2 4 4 4
Sets Per Session 1 2 2 2
Efforts Per Set 1 2 2 2
Time of Effort 2:30 min 4 min 5 min 5 min
Zone of Efforts Zone 3 Zone 3 Zone 3 Zone 3
Rest Between Efforts 5 min 5 min 5 min 5 min
Rest Between Sets 0 5-8 min 5-8 min 5-8 min
Rest Zone Zone 1 Zone 1 Zone 1 Zone 1

OBLA Power

Intention
To increase your maximal steady state work load ability to near maximum heart rate.
Description
The work can either be performed on the road or on an indoor trainer in a specific interval session. Cadence must be specific to that of your discipline.
#1 #2 #3
Total Efforts 6 8 6
Sets Per Session 2 2 2
Efforts Per Set 4 6 8
Time of Effort 1 min 2 min 3 min
Zone of Effort OBLA OBLA OBLA
Rest Between Efforts 3 min 3 min 3 min
Rest Between Sets 8 min 8 min 8 min
Rest Zone Zone 1 Zone 1 Zone 1
RPMs of Efforts 90-100 90-100 90-100

T-2 Threshold

Intention
To increase your steady state work load ability to near maximum heart rate by staying at your highest aerobic steady state threshold.
Description
The workout can be performed on the road (flat or low uphill grade), indoor trainer or Computrainer (recommended) in a specific interval session. Cadence must be specific to your optimal cadence range.
#1 #2 #3 #4
Total Efforts 4 5 4 6
Sets Per Session 1 1 2 2
Efforts Per Set 2 5 2 3
Time of Effort 5 min 5 min 10 min 15 min
Zone of Effort T-2 T-2 T-2 T-2
Rest Between Efforts 5 min 5 min 5 min 5 min
Rest Between Sets 8 min 8 min 8 min 8 min
Rest Zone Zone 1 Zone 1 Zone 1 Zone 1
RPMs of Effort 90-100 90-100 90-100 90-100

Motor Pacing

Intention
To simulate race conditions of prolonged efforts or short sprits.
Description
Draft behind a small motor bike with a roller bumper. Your choice of road should be free of cross streets and steep hills. Your workout will be designed by your coach. It may consist of long steady state efforts behind the motor bike, short or long high intensity efforts coming out of the draft of the motor bike. Many workouts can be done using these workout techniques; Lactate Threshold, Under/Over/Under, Vo2, Anaerobic Power and Super Sprints to name a few.
Warning:
Motor pacing is a potentially dangerous and illegal activity. Use an experienced motor bike driver, always were a helmet and make sure the motor bike is outfitted with a roller bumper. The cyclist and motor bike driver must know the route and workout being done that day. Many velodromes are set up with motor bikes and drivers to assist you with your motor pace workouts.

Endurance Race Practice

Intention
To increase your OBLA work load ability at the end of a long tempo or endurance ride.
Description
Use the last 45 minutes in your endurance or tempo pace ride to do this workout. Follow good cadence practices while doing this workout. Do this workout with your team mates of equal ability. Leave time for a cool down.
#1 #2 #3
Total Efforts 4 4 8
Sets Per Session 1 1 2
Efforts Per Set 4 4 4
Time of Effort 3 min 3 min 3 min
Zone of Effort Zone 4 w/1 max jump @ 3 min Zone 4 w/2 max jumps @ 3 min & 6 min Zone 4 w/3 max jumps @ 3 min, 6 min & 9 min
Rest Between Efforts 3 min 3 min 3 min
Rest Between Sets 8 min 8 min 8 min
Rest Zone Zone 1 Zone 1 Zone 1
RPMs of Effort 90-100 90-100 90-100

Under Over Under

Description
This workout can be performed on the flats, on uphill grades less than 3% or on your trainer. RPM is at 90. This type of workout helps the anaerobic system to buffer lactic acid at high intensity efforts.
#1 #2 #3 #4
Total Effort 1 2 4 4
Sets Per Session 1 1 2 2
Efforts Per Set 1 2 2 2
Time Of Effort 9 min. (4/1/4) 9 min. (4/1/4) 14 min. (6/2/6) 18 min. (8/2/8)
Zone of Effort just under T-2, just over zone 4, just under T-2
Rest Between Efforts 5 min 5 min 5 min
Rest Between Sets 8 min 8 min
Rest Zone Zone 1 Zone 1 Zone 1

Climbing Accelerations

Intention
To adapt to intensity changes during a prolonged climb. Anaerobic changes in levels of lactate.
Description
The work can either be performed on the road or on a Computrainer. Find a climb 7 to 30 minutes in length with a 5% uphill grade. Your efforts (z-4) should be at every 5 minutes on the climb or when zone 2 HR is achieved.
#1 #2 #3
Total Efforts 8 8 8
Sets Per Session 2 2 2
Efforts Per Set 4 4 4
Time of Effort 1 min 1:30 min 2 min
Zone of Effort Zone 4 (climbing)
Rest Between Efforts 5 min or until HR is at Zone 2
Rest Between Sets 8 min 8 min 8 min
Rest Zone Zone 1 Zone 1 Zone 1
RPMs of Effort 75-90 75-90 75-90

Zone 5 Workouts

Vo2 Max Training

Intention
To increase your work load at Vo2 max. To make sure your muscles are receiving as much oxygen as possible. My favorite workout!
Description
The workout can either be performed on the road, Computrainer (recommended) or on an indoor trainer. Cadence must be specific to that of your discipline. This is an intense workout your focus must be high. If you show a diminished ability (10% off HR or power) for your effort, ether take a longer rest or stop the workout. Here are two Vo2 workouts
  • First you need to warm up for 20 minutes.
  • Your VO2 power is ? watts.
  • Time yourself holding your VO2 watts for as long as you can above 65 RPMs.
  • Multiply your time by .85 to get the length of your timed V02 workout efforts.
  • To recover between VO2 efforts, use your HR and let it drop to 5 beat below your T1 ? HR then start your next effort at ? watts.
  • You will do a total of 6 to 8 efforts - two sets of 2x 3 to 4 Vo2 efforts with a 10 minute rest in zone 1 between sets. Count the first timed effort as the first effort of the first set.
  • Example: Timed effort = 120 seconds, 120 x .85 = 102 seconds or 1’40”.
#1 #2 #3 #4
Total Efforts 6 8 6 6
Sets Per Session 2 2 2 2
Efforts Per Set 3 4 3 3
Time of Effort 1 min 2 min 3 min 4 min
Zone Effort Vo2 max Vo2 max Vo2 max Vo2 max
Rest Between Efforts 3 min 3 min 3 min 3 min
Rest Between Sets 8 min 8 min 8 min 8 min
Rest Zone Zone 1 Zone 1 Zone 1 Zone 1
RPMs Per Effort 90-100 90-100 90-100 90-100

Hill Climb Sprints

Intention
To increase your OBLA Power output and muscular strength.
Description
The workout can either be performed on the road or on a Computrainer. Find a hill that is 30 to 50 seconds in length. Do the hill sprint in the best gear choice for your fastest hill sprint. Do not let RPMs go below 70.
#1 #2
Total Efforts 6 8
Sets Per Session 2 2
Efforts Per Set 3 4
Time of Effort 200-300 meters 300-500 meters
Zone of Effort Zone 5 Zone 5
Rest Between Efforts 5 min 5 min
Rest Between Sets 5 min 5 min
Rest Zone Zone 1 Zone 1
RPMs of Effort 70-85 70-85

Super Sprints

Intention
To increase your maximal speed, coordination, strength and RPMs
Description
The workout can either be performed on a level road (recommended), Computrainer or on an indoor trainer in a specific interval session. Cadence must be specific to that of your discipline. Gearing should be very hard, but allowing for maximal RPM’s to be reached.
#1 #2 #3
Total Efforts 6 8 8
Sets Per Session 2 2 2
Efforts Per Set 3 4 4
Time of Efforts 10-15 sec
Zone Per Effort Maximal
Rest Between Efforts 5 minutes
Rest Between Sets 10 Minutes
Rest Zone Zone 1 Zone 2 Zone 1
RPMs Per Effort 130+

Neuro Pathway Jumps

Intention
To increase your ATP-CP pathway.
Description
The work can either be performed on the road (Recommended), Computrainer or on an indoor trainer in a specific interval session. Proper warm up is very important. Use a very, very hard gear.
#1 #2 #3
Total Efforts 15 20 24
Sets Per Session 3 5 6
Efforts Per Set 5 4 4
Time of Effort 8-10 seconds
Zone of Effort Maximal
Rest Between Efforts 1 minute
Rest Between Sets 10 minutes
Rest Zone Zone 1
RPMs Per Effort 110+

Power Starts

Intention
To increase your muscular strength and fast twitch muscle fiber power output.
Description
The workout can either be performed on a flat road, 1% grade (Recommended), or Computrainer. Use a very hard gear, big ring and small cogs in the back. Begin very slowly (10 Rpms), stay seated and don’t bob or roll the body. Workload is from the core down. This is not about sprinting. Just increase your RPM to 75 within 15 seconds.
#1 #2
Total Efforts 6 9
Sets Per Session 2 3
Efforts Per Set 3 3
Time of Effort 15 seconds
Zone of Effort Zone 5
Rest Between Efforts 3 minutes
Rest Between Sets 5 minutes
Rest Zone Zone 1
RPMs Per Effort 10 up to 75

Down Hill Sprints

  • Gearing is medium to high
  • Use RPM 90 to 130+
  • Terrain is flat to down hill
  • Number of efforts (sprints) 1 every minute for 10 total efforts
  • Length of each effort is 10 to 12 seconds
  • Your Effort is in zone 5 (maximal)
  • Between efforts use Zone 1, easy (Rest time, approximately 50 to 60 second)
  • As you get better at this workout you should:
  • Decrease the rest (I.E. 45 second to 30 seconds to 15 seconds)
  • Add another set (IE: 2 x DHS sprints)
  • increase your gearing

Skills and Off The Bike Techniques

Hamstring Pulling Training

Intention
To increase the recruitment and use of hamstring in the pedal stroke. There for decreasing the fatigue on the quad while staying in an aerobic state. Pedaling technique and efficiency is also increased by this workout.
Description
This workout can either be performed on the flat road (recommended), Computrainer or on an indoor trainer in a specific interval session. Cadence must be as high as you can maintain without bouncing in your saddle.
#1 #2 #3
Total Efforts 4 8 8
Sets Per Session 2 2 2
Efforts Per Set 2 4 4
Time of Effort 1 min 2 min 5 min
Zone of Effort Zone 3
Rest Between Efforts 1 minute
Rest Between Sets 3 minutes
Rest Zone Zone 1
RPMs Per Effort 90+

High Cadence

Intention
To increase your neuromuscular adaptation trough high leg speed rhythm and staying in an aerobic state. Pedaling technique and efficiency is also increased by this workout.
Description
This workout can either be performed on the road (recommended), Computrainer or on an indoor trainer in a specific interval session. Cadence must be as high as you can maintain without bouncing in your saddle.
#1 #2 #3
Total Efforts 4 8 12
Sets Per Session 2 2 3
Efforts Per Set 2 4 4
Time of Effort 1 min 2 min 3 min
Zone of Effort Zone 3
Rest Between Efforts 2 minutes
Rest Between Sets 5 minutes
Rest Zone Zone 1
RPMs of Effort 110+

Single Leg Pedaling

Intention
To increase your steady state work load ability, symmetrically pedal, improve efficient pedal stroke and power.
Description
the work can either be performed on the road (recommended), Computrainer, or on an indoor trainer in a specific interval session. Cadence must be specific to that of your discipline. Focus on the top and bottom of your peddle stroke. The focus on the back side up stroke is to be neutral.
#1 #2 #3 #4
Total Efforts 4 6 9 16
Sets Per Session 2 2 3 4
Efforts Per Set 2 per leg 3 per leg 3 per leg 4 per leg
Time of Effort 1 min 1:30 min 2 min 2 min
Zone of Effort Zone 2
Rest Between Efforts Switch left to right
Rest Between Sets 2 min 2 min 4 min 4 min
Rest Zone Zone 1
RPMs of Effort 70+

Run

Description
Running is very difficult for the dedicated Road or Mt. Bike athlete. You will find that you need about 2 weeks to transition into comfortable running workouts. In the beginning run mostly inclines, this is similar to the pedaling movement and will help ease the transition into running. Avoid down hills and running fast on flat courses in the beginning, it contributes to the soreness experienced in the transition of adapting your muscles for running.
#1 #2 #3 #4
Total Efforts 1 1 6 8
Sets Per Session 1 1 2 2
Efforts Per Set 1 1 3 4
Time of Effort 30 min 45 min 15-20 sec 25-30 sec
Zone of Effort Zone 2/3 Zone 4/5
Rest Between Efforts 3-5 min
Rest Between Sets 5-8 min
Rest Zone Zone 1

Plyometrics Run Technique

Plyometrics should be done after you have a running and weight-conditioning base to help prepare yourself for the explosive interval type requirements of the PYLOMETRICS. Therefore, if you have not done at least 3 weeks of running or feel you are not ready for pylometrics continue with running. The plyometric drills are to be done after warming up and similar to weight training, as reps and sets, i.e., 3 sets of 15 reps of alternating push-offs.

Technique work is always done on this workout day along with ether your running or pylometrics. Technique work should be challenging in nature and consist of mounting and dismounting your bike, downhill corning, powering on loose sand, mud, dirt, grass and other unique off road requirements. Use only your race bike when doing technique work.

Drills:

  1. Trunk jump with knees up. Jump up and bring your knees to your chest, touching them with your hands before your feet land on the floor. Land in a vertical position and immediately jump up again. This can be done as a single leg exercise.
  2. Trunk jump with heel kick. Jump up and make your heels touch your butt, reaching your arms over head before your feet land on the floor. Land in a vertical position and immediately jump again. This can be done as a single leg exercise.
  3. Alternating push off. Start with one foot on the floor and the other on the box. Jump vertically off the foot that is on the box, alternating feet positions in the air. Land in a vertical position and immediately jump again.
  4. Side to side box shuffle. Start with one foot on the floor and the other on the box. Jump sideways over the box. Land in a vertical position and immediately jump again.
  5. Single leg hops. Similar to running on one leg. Raise one knee, push off with your standing leg, and hop forward, landing on the same leg.
  6. Barrier jumps. Construct either 5 or 10 barriers from 24” to 30” high and space the barriers approximately 5’ to 6’ apart in a straight line. Jump over the barriers with your feet together, keeping the body vertical and straight.
NOTE: Your box should be very sturdy and 20” to 30” high.

Weight Training

Weight conditioning begins in October with emphasis on routine and technique (AA). The conditioning is progressive in November and December (Hypertrophy). Then in January and February you start decreasing an emphasis on your routine. Maintenance weight conditioning can be done in your main season. Include a warm up, cool down and stretching on weight days. The weight conditioning day is to be in the style of circuit training. Ridding aerobically during this time is held to a maximum of 5 hours a week in zone 1. Every 4th week is core work and stretching. Additionally on the 4th week aerobic ridding time can go up to 10 to 12 hours per week.

Date Road/Mtb Mid-October
AA		 Nov 1 - Dec 31
Hypertrophy		 Jan 1 - Jan 5
Strength		 Jan 6 - Feb 6
Power		 Feb 7 - Mar 1
Maintenance
Resistance Training Phase Anatomical adaptation Foundation Basic Strength Power Peaking
Purpose Prepare the body Build muscle Gain Strength Build explosive power Maintenance strength
Sets 2 3 3 to 5 5 to 6 1 to 2
Repetitions Timed or 10 8-12 per set 4-8 per set 8-15 per set 12-20 per set
Excercises 4 to 6, Specific muscle groups, biceps, triceps, abs, back, deltoids, gastrocnemius 4 to 6, Specific muscle groups, biceps, triceps, abs, back, deltoids, gastrocnemius 3 to 5, combined muscle groups, concentrate on weak areas 3 to 4, specific muscle groups for cycling: partial squats, lunges, rowing work on 1 to 3 areas not directly strengthened while riding
Intensity light, 60%-85% of 1 RM heavy, 85%-100% of 1 RM heavy, 85%-100% of 1 RM moderate, 65%-85% of 1 RM minimal, <75% of 1 RM
Frequency 3 sessions per week 3 sessions per week 3 sessions per week 1 - 2 sessions per week

* The amount of weight you lift will have to be determined by you and your coach. Generally, at the end of the set you should feel a slight burn or fatigue in your muscles.

Check for more specific dates on the calendar program for your weight conditioning days

Standard Warm Up

Minutes Zones
Road 15:00 to 25:00 Easy
Trainer 5:00 Zone 2
2:00 Zone 3
3:00 Zone 4
2:00 Zone 1
2:00 Zone 4
2:00 Zone 2
Up to 41:00 Zone 2
  • Use a training jersey for the warm up. Have your race food and drink right next to you.
  • Dry off and put on you race skin suit or jersey with your numbers already pinned on it.
  • Go directly to the start line with less than 10 minutes before your start.
  • Know the course, wind directions, hills, turns, distance and estimate your elapsed lap time splits.
  • Plan your race strategy. Segment the course, segment the race, and use percentages of OBLA or Vo2 for HR or watts pacing strategies.
  • Depending on how long (<45.00 or 45:00>) the event is:
  • Do not start eating gel packs or drink until 15:00 minutes into the event if it is 45:00>.
  • If the event is <44:00 take you last gel pack at the end of your warm up.
  • Only take small sips of your drink in the last 30 minutes while warming up.
  • Generally you will race 5 to 10 HR beats above your OBLA or Vo2 mark.
  • If you need a longer warm up, add more time in the easy beginning 25 minute step.

Daily Training Diary

Athlete:
Date:
Training plan info
Morning Resting HR: Weather Conditions:
Today’s planed objectives/workout & volume:
Competed said objectives/workout today:
Weekly Km. volume total on Sunday:
Weekly Hr. volume total on Sunday:
Estimation of percentage in zone
% in Zone 1:
% in Zone 2:
% in Zone 3:
% in Zone 4:
% in Zone 5:
Dietary info

Breakfast:

Lunch:

Dinner:

Snacks:

Sleep time:

Supplements:

Food & Drink (fueling) while riding:

External athlete info

Tests, Times, PR’s:

Any Cross Training Exercising:

Any Weight Training:

Race/event Report & Results:

Upcoming events Entered:

Unmotivated or motivated? Why?
( ) VERY, ( ) MEDIUM, ( ) NOT VERY, ( ) LOW

Any Equipment Needs:

Sports Psyche Sheet

To Race well today at: __________________________________________________

I Will Do These Things:
1) ___________________________________________
2) ___________________________________________
3) ___________________________________________
4) ___________________________________________
5) ___________________________________________

How confident are you that you will achieve each of these action goals? Rate your confidence for each,
1 – no way to 10 – for sure

1) ______
2) ______
3) ______
4) ______
5) ______

Aerobic Threshold TT Field Test

Steps Canãda Road TT Protocol to assess Maximum Aerobic Threshold training zones

  1. Warm up for 20 minutes
  2. Start the TT course next to the Pulgas Water Temple entrance – Ride south on Canada Road. The turnaround (U turn) is at the big oak tree on the right, to finish ride back (north on Canada Rd) up the water temple hill to the top, finished.
  3. Ride the TT as hard as you can. Your RPE must be 7 or higher. Record your Time, RPE, your average Watts and Heart Rate used in the TT effort below.
  4. Rest for ten minutes in zone one. Do not stand still for ten minutes.
  5. Repeat step three, and record your Time, RPE, your average Watts and Heart Rate used in the TT a second time.
  6. Consult with Pen Velo Team Coach Clark Natwick to get your training zone – clark.natwick@att.net or 650-867-0187

RPE Scale

1 2 3 4 5 6 7 8 9 10
Very Light Fairly Light Moderate Somewhat Hard Hard Very Hard Very Very Hard (Maximal)
RPE Average Watts Average HR Time
1st TT Effort
2nd TT Effort
Zone % of LT Description
1. ______ 60% - TO _______70% EASY RIDING, RECOVERY
2. ______ 71% - TO_______82% BASIC ENDURANCE, LT,
AEROBIC CAPACITY, T-1
3. ______ 83% - TO_______92% TEMPO, AEROBIC CAPACITY
4. _______ UP TO OBLA or AT* OBLA THRESHOLD*, SUB TT, T-2, PACE
5. ______ 105% → VO2*, ANAEROBIC POWER, CP SPRINTS,
SPRINT TRAINING, MAX EFFORTS

*VO2 thresholds, Aerobic thresholds, OBLA and Lactate thresholds are estimates, no LT blood analyzer or VO2 measuring equipment is used

Notes:

Stretching

Stretching is to be done three to five times a week. Do a small warm up and hold each stretch for :30 seconds to 1:00 minute. Repeat each stretch twice.