TrainingPeaks Details: 6/7/2010 - 6/13/2010 https://www.trainingpeaks.com/ui/Print/default.aspx?view=detail&perso...

Ted Smith : 6/7/2010 - 6/13/2010

Tuesday, June 08, 2010

Bike : Speed Intervals 10x15sec

Planned Time: 1:00:00

Speed Intervals 10 x 15sec

Notes - Goal: To develop speed and power for repeatability. How to do it: This
workout should be performed on a relatively flat section road with a slight tailwind to
enhance your top speed during the efforts. The gearing should be moderate but
pedal cadence must be high 110 or higher. Speed- power and accelerations are the
key elements, not heart rate. This workout builds up high levels of lactic acid, lactate
tolerance trains your body to dissipate and buffer lactate. Normally the CTS Coaches
will limit the length of the interval to no longer than one minute. Speed training is very
stressful on the body and needs to be performed with great care. During weeks you
perform speed intervals you should reduce your overall training hours to encourage
recovery from the speed intervals. 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, you
will train your body's adaptation to high speed efforts. Recovery between intervals is
easy spinning. Recovery time between SI is limited in order to build repeatability and
recovery.
Set 1 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR
Set 2 Duration: 15sec RPE: 5
Set 3 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR
Set 4 Duration: 15sec RPE: 5
Set 5 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR
Set 6 Duration: 15sec RPE: 5
Set 7 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR
Set 8 Duration: 15sec RPE: 5
Set 9 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR
Set 10 Duration: 15sec RPE: 5
Set 11 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR
Set 12 Duration: 15sec RPE: 5
Set 13 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR
Set 14 Duration: 15sec RPE: 5
Set 15 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR
Set 16 Duration: 15sec RPE: 5
Set 17 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR
Set 18 Duration: 15sec RPE: 5
Set 19 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
100%Max HR

Wednesday, June 09, 2010

Bike : Endurance Miles

Planned Time: 1:00:00

Workout Description:

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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, June 10, 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.

Friday, June 11, 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

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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

Saturday, June 12, 2010

Race : Road Race

Planned Time: 3:00:00

Sunday, June 13, 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.

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