Winter Training Session 17th & 18th December

Saturday 17th December  Session

Session:                                                          

Monthly Test Protocol

Time

Description

%FTP

%FTHR

Warm-up

30 min

Easy @ 90 – 110rpm

55-75

70-83

3×1 min  (1 min reco)

Fast @ 100+rpm

<80

<90

5 min

Easy @ 90 – 110rpm

<60

<67

Session

5 min

MAX-EFFORT

MAX

MAX

15 min

Easy @ 90 – 110rpm

55-75

70-83

2 x 1min (5min reco)

MAX- EFFORT

MAX

MAX

10 min

Easy @ 90 – 110rpm

55-75

70-83

3 x 20 sec (3 min reco)

MAX-EFFORT

MAX

MAX

15

Easy @ 90 – 110rpm

55-75

70-83

20 min

TT TEST

MAX

MAX

Warm-dwn

15 min

Easy and Spin Light

55-75

70-83

MileageIncreaseexample

The monthly test should be carried out on the second session back after a recovery week on each and every block. It should be carried out in the same location and each test should mimic each and every other test as close as possible. The whole idea of this is to identify whether or not improvements have taken place within the previous block. If they haven’t you should get “Fatigue Profiled” to find out what’s wrong, dump your coach or more to the point get the finger out and start suffering whilst training.

Where MAX-EFFORT is indicated in the “Description” be sure your effort is gauged so that you complete the whole effort without failure before it’s duration has been completed i.e. don’t blow up 3 mins into the 5 min or 10 min into the 20 min TT Test.

Don’t forget to hit the interval marker button for each and every task if your using Power. The same can be done for Heart Rate on the like of the polar units. The HR Test is not great as wind conditions can seriously alter either mileage or pace as you referenced point to HR so it’s up to the individual what they use. Power will always be power and will be referenced to Heart Rate.

If you complete this test and want your session profiled send it onto us at sportsexerciseengineering@gmail.com  and we will return your profile ability which will enable you to target your weakness’.

Remember: “Mindless miles means missed moments……Mmmmm!”

 

Sunday 18th December  Session

Session:               Long Endurance Ride

Duration:             300 minutes

Time

Description

%FTP

%FTHR

Warm-up

30min

Easy @ 90 – 110rpm

55-75

70-83

Session

255

Endurance 

75

78 

Warm-dwn

15min

Easy and Spin Light

55-75

70-83

A long hard day in the saddle just before the Christmas break. Their will be no sessions posted next week. It is important that the Testing session be done for training parameters to be set after the christmas break. PS Don’t get the “knock” on the sunday spin. Merry Christmas to you all. Next session posting will for the weekend of the 31st December and the 1st of January.

%FTP means Percentage of Functional Threshold power FTHR means Percentage of Functional Threshold Heart Rate

Next week I will add another two sessions and your feedback is greatly appreciated.

About The Athlete Clinic

Coaching & Athlete Services including, Coaching, Fitness & Physiological Testing, Physical Therapy, Orthopaedic Sports Massage & Injury Management, Strength & Conditioning, Athlete & Group Development Programs, Research & Development Programs
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One Response to Winter Training Session 17th & 18th December

  1. Pingback: Winter Training On the Bike Sessions | Sports and Exercise Engineering

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