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Ted Smith : 4/19/2010 - 4/25/2010

Workout Overview
Planned: Actual:
8 hours 0 hours
0 Cals 0 Cals

Tuesday 4/20/2010 » Bike

Flat Sprints x 6
Planned Time: 1:00:00 Flat Sprints 6
Notes - Goal: Sprints develop acceleration, pure and simple. Sprinting improves the effectiveness of your
fast-twitch muscle fibers and improves your body's ability to use the high-energy adenosine triphosphate (ATP)
stored in your muscle tissues. How to do it: Sprints are always performed at 100% maximum output. On flat
terrain, you should be rolling along at a moderate speed 15-22mph depending on your stage of development in a
light gear. Jump out of the saddle, accelerating the entire time, then return to the saddle after a few seconds,
focusing on maintaining high pedal speed with smooth and efficient form for the entire sprint. These sprints should
be 8-20 seconds in length. Full recovery between sprints is very important to allow for rebuilding of ATP in the
muscles and to ensure a quality sprint workout. Normally, 5-10 minutes allows for enough recovery before adding
another sprint to your workout.
Set 1 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 2 Duration: 5min RPE: 5
Set 3 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 4 Duration: 5min RPE: 5
Set 5 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 6 Duration: 5min RPE: 5
Set 7 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 8 Duration: 5min RPE: 5
Set 9 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 10 Duration: 5min RPE: 5
Set 11 Duration: 8 - 20sec Cadence: 110, RPE: 10
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

1 of 5 4/19/2010 10:00 AM
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Wednesday 4/21/2010 » Bike

Endurance Miles
Planned Time: 1:00:00
Workout Description:
Goal: This is one of the primary workouts for building an aerobic energy system that will increase your endurance
capabilities. Expected benefits include: Increased size and strength in slow-twitch muscle fibers. Increased stroke
volume from your heart.

How to do it: Although similar to the FoundationMiles workout, the pace during the EM workout is quicker than
during the FoundationMiles (FM) workout. It is performed at a moderate pace, but at a slightly higher heart rate (or
power output) than the FM workout. Use your gearing as you hit the hills to remain in the saddle as you climb.
Expect to keep your pedal speed up into the 85-95 RPM range. As with the FM workout, you will have a certain
heart rate (or power) range for this workout. The goal is to not exceed the prescribed heart rate (or power) range.
Even though the intensity is greater the closer you get to the heart rate ceiling, you are still using aerobic energy
to power your cycling. At end of your EM ride, you should have spent at least 95% of the ride below your heart
rate ceiling. If you are training with power, the longer the EM is, the lower your average power output should be
and vice versa. The appropriate intensity will be determined by the results of the CTS field test.

If you are training primarily with heart rate, you don't need to stay near the top of your EM heart rate range all the
time. The range is wide to accommodate the changes in effort level resulting from uphills, downhills, headwinds,
tailwinds, stopsigns and stoplights.
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

2 of 5 4/19/2010 10:00 AM
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Thursday 4/22/2010 » Bike

Flat Sprints x 6
Planned Time: 1:00:00 Flat Sprints 6
Notes - Goal: Sprints develop acceleration, pure and simple. Sprinting improves the effectiveness of your
fast-twitch muscle fibers and improves your body's ability to use the high-energy adenosine triphosphate (ATP)
stored in your muscle tissues. How to do it: Sprints are always performed at 100% maximum output. On flat
terrain, you should be rolling along at a moderate speed 15-22mph depending on your stage of development in a
light gear. Jump out of the saddle, accelerating the entire time, then return to the saddle after a few seconds,
focusing on maintaining high pedal speed with smooth and efficient form for the entire sprint. These sprints should
be 8-20 seconds in length. Full recovery between sprints is very important to allow for rebuilding of ATP in the
muscles and to ensure a quality sprint workout. Normally, 5-10 minutes allows for enough recovery before adding
another sprint to your workout.
Set 1 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 2 Duration: 5min RPE: 5
Set 3 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 4 Duration: 5min RPE: 5
Set 5 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 6 Duration: 5min RPE: 5
Set 7 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 8 Duration: 5min RPE: 5
Set 9 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 10 Duration: 5min RPE: 5
Set 11 Duration: 8 - 20sec Cadence: 110, RPE: 10
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

3 of 5 4/19/2010 10:00 AM
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Friday 4/23/2010 » Bike

Recovery Miles
Planned Time: 1:00:00
Workout Description:
Goal:To speed the recovery process by riding at an easy pace at low resistance on flat terrain. Benefits include
increasing blood flow to the muscles to help remove muscle soreness, reducing free radical build-up that cause
muscle stress and damage. Studies have shown that active recovery at an appropriate pace leads to faster
recovery than complete rest.

How to do it: Recovery rides should be between 30-120 minutes in length on flat to rolling terrain. Keep your
pedal speed slower than normal, staying in a light gear to keep resistance low. Heart rate must also remain low
even if you hit any hills, just slow down and use your gears to keep the resistance low. The key to recovery rides
is to ride just enough to engage the active recovery process but not long or intense enough to induce a training
stress upon yourself. This is a workout that you will use during all your training periods.

Even though the temptation is there to vegetate on the couch the day following a tough workout, use RR as an
active recovery workout to jumpstart the process of repair and regeneration.
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

4 of 5 4/19/2010 10:00 AM
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Saturday 4/24/2010 » Bike

Power Intervals 2x2min
Planned Time: 1:00:00 Power Intervals 2x2min
Notes - Goal: To increase power output during short intense efforts. How to do it: This workout can be performed
on an indoor trainer because of the controlled environment allowing for a better comparison from one session to
another. It can also be performed on a relatively flat section of road. The gearing should be moderate, but pedal
cadence must be high (110 or higher). Take one minute to build up to the desired training zone, then maintain this
intensity for the remaining interval. If your interval is less than 2 min, then take 15-30 seconds to build to a
maximal intensity. It will be during the last two minutes of each interval that will develop your maximum aerobic
capacity. If you have to, shift into a lighter gear to maintain the cadence, but don't let the intensity of the interval
drop. With a high cadence, your heart rate will remain extremely high and you will train your body's ability to
deliver oxygen to the muscles. Recovery between intervals is easy spinning. If you are training with power, the
prescribed range might be large. The goal of the workout is to produce the highest average power you can for the
interval set. Power average might vary depeding on length and number of intervals. Among the athletes who use
this interval session are Lance Armstrong and George Hincapie. Since the addition of this workout to Lance and
George's training programs, CTS has seen them further develop their extraordinary ability to attack on steep hills
late in races when everyone else is gasping for air.
Set 1 Duration: 2min Cadence: 110 - 120, HR Zone: 7, Power Zones: 7, RPE: 10
Set 2 Duration: 2min RPE: 5
Set 3 Duration: 2min Cadence: 110 - 120, HR Zone: 7, Power Zones: 7, RPE: 10
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

Sunday 4/25/2010 » Race

Road Race Heart Rate Zones for Race
Planned Time: 3:00:00 Recovery Miles: 88 - 123
Foundation Miles: 88 - 156
Endurance Miles: 88 - 160
Tempo: 154 - 158
Steady State: 161 - 165
Climbing Repeats: 167 - 170
Power Intervals: 176 - 190

5 of 5 4/19/2010 10:00 AM