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 dont 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
Notes: if
youre 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
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
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
Notes: Dont 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
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
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.
Notes: Dont 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
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
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
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
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.
Notes: Dont 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. |