TrainingPeaks Details: 5/25/2010 - 5/31/2010 https://www.trainingpeaks.com/ui/Print/default.aspx?view=detail&perso...

Ted Smith : 5/25/2010 - 5/31/2010

Tuesday, May 25, 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.

Wednesday, May 26, 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.

Thursday, May 27, 2010

1 of 3 5/25/2010 9:46 AM
TrainingPeaks Details: 5/25/2010 - 5/31/2010 https://www.trainingpeaks.com/ui/Print/default.aspx?view=detail&perso...

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.

Saturday, May 29, 2010

Bike : Endurance Miles

Planned Time: 2:00:00

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.

Sunday, May 30, 2010

Bike : Endurance Miles

Planned Time: 2:00:00

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.

2 of 3 5/25/2010 9:46 AM
TrainingPeaks Details: 5/25/2010 - 5/31/2010 https://www.trainingpeaks.com/ui/Print/default.aspx?view=detail&perso...

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.

3 of 3 5/25/2010 9:46 AM