Robb Beams
Robb Beams
Training Cycle:                                  Competitive 2007 – Phase 1

Cycle Duration:                                 8 Weeks

Work Week                                       5/8

Focus:                                                  Race Specific Strength & Endurance

Week Of:                                           June 11, 2007

 

Note:

-          Blue highlights indicate aerobic enhancement/active recovery workouts (please don’t push the intensity during these workouts) If you push the pace on these workouts, your high quality workouts will suffer

-          Red highlights indicate speed/high intensity/key workout – we need these workouts to be of high quality. 

 

Monday

  • Body Analysis – use the spreadsheet for this data
  • Motocross Riding

Notes: if you’re resting HR is up by more than five beats over normal, then cut both of the workouts in half duration wise.

Free ride 15-20 minutes (nothing intense); stretch and hydrate before starting Block #1

Block #1 – starting at a convenient point on the track (not including the start line itself)

Complete 2 laps holding the fastest line possible for both laps – capture time for each lap and the sum the times; take total and double = GOAL TIME

Rest one minute and then complete 4 laps within the GOAL TIME; 1 Minute rest

Complete 10 - 4 lap intervals (1 minute rest after each 4 lap block); capture the lap times for each lap and the sum total for all four laps.  If you get two intervals back to back that are slower than your Goal Time, stop the interval set and run two laps for time – double and this is your established Goal Time and complete the remainder of the set with the new goal time/pace.  After 10 intervals – rest for 10 minutes; stretching and re-hydrating

Block #2 – Repeat Block #1 – 10 x 4 lap interval block; our goal is to be consistent or slightly faster throughout the entire set (verses slowing down as the set transpires)

 

Free ride 15 minutes – easy, low intensity play session.  This will bring the HR down slowly and let the blood to re-pool around the heart. 

 

Monday Continued

  • Body Analysis – use the spreadsheet for this data
  • Bike – Aerobic Blocks

Warm up for 10 minutes – small chain ring, cadence 80-85 range

Complete the following block two times back to back (no rest):

                                                                                                           

15 Minutes – 90-95 cad/adjust gear to hold cadence (no higher)

10 Minutes – 95-100 cad/adjust gear to hold cadence (no higher)

5 Minutes – 100+ cad/adjust gear to hold cadence

Warm down for 10 minutes – cadence < 80 

Stretch passively for 10 minutes and consume an isotonic drink (the colder the better the absorption)

 

Tuesday

  • Body Analysis – use the spreadsheet for this data
  • Bike – Power Block

Notes:

Warm up for 10 minutes – small chain ring only; 70-80 cadence

Block #1

Tallest gear - 1 minute standing w/controlled pedal strokes

                                             1 minute sitting with proper form

                                             3 minute recovery ride with cadence 90+ no lower

-          REPEAT THE ABOVE 4 TIMES

Block #2

                         Choose a gear that you can comfortably spin at 95-100 cadence

                         Hold this gear for 3 minutes

                         Switch to your tallest gear

                         Out of the saddle for 1 minute

                         Seated for 1 minute with smooth pedal mechanics

                           REPEAT THE ABOVE 4 TIMES

Warm down for 10 minutes – small chain ring with cadence < 80

  • Post Riding Stretch Session

Notes: Don’t push the stretch; go to where you feel the tug on the muscles attachment and then hold for 3-5 seconds and then release gently

  • Weights – Muscular Endurance

Notes:

Move the weight up and down on a three (3) count – no faster.  If you complete this correctly, you will have a tough time hitting your rep count.  The idea is to remove the momentum within the range of motion. 

Set count: 2 Sets           Rest in between sets: 30 seconds

Rep Count: Upper Body 10 Reps / Lower Body 10 Reps

Stretch and hydrate as necessary in between sets

 

Wednesday

  • Body Analysis – use the spreadsheet for this data
  • Motocross/Pacing Blocks (2 Hours Total)

Notes:

Free ride 15-20 minutes (nothing intense); stretch and hydrate before starting Block #1

 

Block #1 – Including a normal start, complete as many laps as you can in 10 minutes; capture elapsed time for each lap and for total elapsed time

Rest for 5 minutes – no longer (stretch and hydrate as needed)

 

Complete 6 Pace Blocks with documentation of each lap and total lap count (I need this data for evaluation purposes)

 

Free ride 15 minutes – if possible include 10 starts that are perfectly balanced and smoothly implemented; capture times if convenient to hold yourself accountable to consistency.   

  • Post Riding Stretch Session

Notes: Don’t push the stretch; go to where you feel the tug on the muscles attachment and then hold for 3-5 seconds and then release gently

 

Thursday

  • Body Analysis – use the spreadsheet for this data
  • Bike – 2 Hours Fragmented

Notes:

Warm up for 10 minutes – easy spin; small chain ring cad 75-85; stretch and pre-hydrate

Block #1 – 60 Minutes

Tallest gear out of the saddle for 30 seconds; seated for 90 seconds (hard effort)

Recovery spin for 10 minutes – gearing that allows you to maintain a 85-90 cadence level and HR 125-130/keep the chain tight with proper pedal mechanics

                           REPEAT 5 TIMES

Block #2 – 30 Minutes

10 Minutes – tallest gear with cadence 100+

10 Minutes – tallest gear with cadence 90-95

10 Minutes – tallest gear with cadence 85-90

 

Warm down for 10 minutes - small chain ring only

Stretch passively for 10 minutes and consume an isotonic drink (the colder the better the absorption)

 

Thursday Continued

  • Weights – Muscular Endurance

Notes:

Move the weight up and down on a three (3) count – no faster.  If you complete this correctly, you will have a tough time hitting your rep count.  The idea is to remove the momentum within the range of motion. 

Set count: 2 Sets           Rest in between sets: 30 seconds

Rep Count: Upper Body 10 Reps / Lower Body 10 Reps

Stretch and hydrate as necessary in between sets

 

Friday

  • Complete Rest Day

Notes: as we approach this time of the year, the work to rest ratios become a tad more difficult creating the desired physiological adaptations.  With the increase demands, your body requires more food and rest than you have allocated over the off season period.  Keep in mind that food and sleep are the building blocks (i.e. the foundation) for your hard workouts.  Progress occurs when you are allowing for adequate rest in between your key workouts. 

 

Saturday and Sunday – Non Race Weekend

  • Motocross Incremental Intensity Pace Set (2 Hours Total)

Notes:

Free ride 15-20 minutes (nothing intense); stretch and hydrate before starting Set #1

 

Set #1 – 10 starts capturing the elapsed time for each

- Focus on breathing deep and staying relaxed; lead the bike with your core muscles; stretch and hydrate as needed before starting set #2

 

Set #2 – 20 Minute moto (4 x 5 minutes without stopping)

- Complete five minutes of laps taking the elapsed time for each lap; strive to get faster with each 5 minute block (verses each lap).  So for example, if you are riding 1:00 laps during your first two minutes, hold this until the 5 minute mark and then pick up the pace to :59 and hold that for the next five minutes, etc. 

- The goal is to be consistent for each segment and to “feel” the increased output of effort resulting in speed                                                                                      

After your 20 minute moto, hydrate and stretch for 10 minutes (no longer)

                            Repeat the above set 4 times including the rest interval

Note: document each lap time for each moto; highlight your fastest lap – this will be our Goal Pace for the next set

 

Saturday and Sunday Continued – Non Race Weekend

                                                                                                                                                             Set #3 – Take your Goal Pace from above

- From on the track (no start line included), complete 2 laps 2 to 5 seconds faster than you Goal Pace from Set #2; keep in mind that this is a sprint effort, so your attention to your breathing will be imperative to maintain the intensity without out going anaerobic – the working muscles will need oxygen; relax and breathe – capture your lap time for each lap.

Rest for 1:00 and then Repeat

Repeat the 2 lap interval 10 times documenting all lap times and submit to me for evaluation                                                                                               

Free ride 15 minutes – easy, low intensity play session.  This will bring the HR down slowly and let the blood to re-pool around the heart. 

  • Post Riding Stretch Session

Notes: Don’t push the stretch; go to where you feel the tug on the muscles attachment and then hold for 3-5 seconds and then release gently.

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