Training Info/Links

Added and linked as I find. Climbing Tips:

• Suggestion 1: Make sure bike has a 39 tooth chainring and a minimum of 25/26 tooth on the rear cassette.
• Quote: Think of Big Mig and don't give up hope for climbing well.
• Suggestion 2: STAY SEATED AS MUCH AS POSSIBLE Staying in the saddle will: burn less energy - heart rate is approximately 8% lower for any set speed, and use your bigger gluteal (butt) and hip muscles to your advantage. And if you are going to stand, let the bike rock side to side under you - an arc of maybe 6 inches side to side. And don't lean too far forward. Stay back so that your weight is directly over the crank.

Training Tips:

• Go hard up short hills while seated. Find a climb that's moderately steep and takes about 30 seconds to crest. Hit it hard at the bottom in a fairly large gear. Beware of letting your cadence slow by the top. Use a gear that lets you pedal at 90 rpm or more all the way up. Start with two or three reps and increase as your strength improves.
• Practise your mountain climbs on flat roads with a series of five exercises of several minutes each, with times of active recovery (relaxed pedalling) in between, maintaining a pedalling frequency of 100 turns/min. When beginning to climb each mountain, start off slowly in order to save your energy for the end. Maintaining a regular rhythm helps to avoid major variations in heart frequency.
• Gear down before the hill. The goal is to avoid producing large quantities of lactic acid and then pedaling through the pain. You want a sustainable rhythm. Try to keep your cadence above 70 -- any slower puts excess stress on your knees. The optimum spin rates for efficient pedaling are somewhere between 70 and 80.
• CYCLING = STRENGTH x ENDURANCE x INTENSITY
• Indoor Hill Workouts

Bicycling Basics

• Shift the Big Chainring before you shift the rear cogs.
• you need to keep your chain running in a straight line for the bike to ride smoothly. You do that by using certain combinations of gears and avoiding others...If you use extreme gear combinations, such as the small ring and the smallest cog or the big ring and the biggest cog, that’s called cross chaining. This puts the chain at too much of an angle, which makes the chain wear out extra fast.

Training Patterns

LTHR Zones:	153
Zone 1	0 - 124
Zone 2	125 - 136
Zone 3	137 - 142
Zone 4	143 - 152
Zone 5a	153 - 156
Zone 5b	157 - 162
Zone 5c	163 - 1??

Prep:

• Monday : Off / Recovery - Zone 1, Short Duration, Recovery Intensity
• Tuesday: Aerobic - Zone 1 / 2, Rolling Hills, Low Duration, Low Intensity
• Wednesday: SpinUps - Light Resistance, 1 minute gradual increase in cadence (no bouncing). Recover for 3 minutes. Do 5 times. Low Duration, Medium Intensity
• Thursday: Aerobic - Zone 1 / 2, Rolling Hills, High Duration, Low Intensity
• Friday: Off / Recovery - Zone 1, Short Duration, Recovery Intensity
• Saturday: Aerobic - Zone 1 / 2, Rolling Hills, Low Duration, Low Intensity
• Sunday: Aerobic - Zone 1 / 2, Rolling Hills, High Duration, Low Intensity

Base 1

• Monday : Off / Recovery - Zone 1, Short Duration, Recovery Intensity
• Tuesday: Aerobic - Zone 1 / 2, Rolling Hills, Low Duration, Low Intensity
• Wednesday: Aerobic - Zone 1 / 2, Rolling Hills, High Duration, Low Intensity
• Thursday: Aerobic - Zone 1 / 2, Rolling Hills, Medium Duration, Low Intensity
• Friday: SpinUps / Isolated Leg, Low Duration, Medium Intensity
• Saturday: Aerobic - Zone 1 / 2, Rolling Hills, High Duration, Low Intensity
• Sunday: Aerobic - Zone 1 / 2, Rolling Hills, Medium Duration, Low Intensity

Base 2

• Monday: Off / Recovery - Zone 1, Short Duration, Recovery Intensity
• Tuesday: Fixed Gear - Run in the small ring, and a large gear (15-19). Ride Flats.
  Tempo: Ride mostly Flat in Zone 3. 20-30 minutes at a time-trial cadence, working up to 75-90 minutes.
  Short Duration, Medium Intensity.
• Wednesday: Aerobic: Zone 1/2 rolling hills. High Duration, Low Intensity.
• Thursday: SpinUps or Isolated Leg, Medium Duration, Low Intensity
• Friday: Moderate Hills. Several Hills up to 6% grade, at least 3 minutes to ascend. 70+ RPM, Zones 1-4. Low Duration, Medium Intensity
• Saturday: Aerobic: Zone 1/2 Rolling Hills, High Duration, Low Intensity
• Sunday: Aerobic: Zone 1/2 Medium Duration, Low Intensity

* Isolated leg training (ILT) drill. This is the quintessential pedaling drill, the one you should do a lot in the early weeks of Base. It’s done on an indoor trainer. Unclip one foot and rest it on a chair next to the bike so you are left to pedal with only one leg. With the bike in a low (easy) gear turn the crank at a comfortable cadence. The first thing you’ll notice is that getting through the top of the stroke, the 12-o’clock position, is difficult. Focus on smoothing this top transition. At first you may only last a few seconds before the hip flexors fatigue. When that happens switch to the other leg. When it fatigues clip both feet in and pedal for a few minutes applying what you have learned in the single-leg pedaling. Repeat the drill several times throughout the workout. (MT) PHASE Total Sessions/Phase 3-5 Sessions/Week 2-3 Load select loads that allow only 10-l5 reps Reps/Set 10-15 Speed of Lift Slow to moderate. Enphasizing Form Recovery (in minutes) 1.5 - 3* * Only boldfaced exercises follow this guideine. All others continue AA guidelines. (In order of completion): 1. Hip Extension (squat, leg press, or step-up) 2. Seated Row 3. Abdominal with twist 4. Upper-body choice (chest press or lat pull-down) 5. Personal Weakness (Hamstring curl, knee extension, or heel raise) 6. Standing, bent-arm lat pull-down (SM) Phase 1 Session a week Load: 60% 1RM, 80% Last Set. Sets: 2-3 Reps: 6-12 Speed of Lift: Moderate Reovery: 1-2 Minutes. * Only boldfaced exercises follow this guideine. All others continue AA guidelines. (In order of completion): 1. Hip Extension (squat, leg press, or step-up) 2. Seated Row 3. Abdominal with twist 4. Upper-body choice (chest press or lat pull-down) 5. Personal Weakness (Hamstring curl, knee extension, or heel raise) 6. Standing Row LOAD GOALS Squat 1.3-1.7 x BW Leg press (sled) 2.5-2.9 x BW Step-up 0.7-0.9 x BW Seated row 0.5-0.8 x BW Standing, bent-arm lat pull-down 0.3-0.5x BW