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Designing a Training Program Worthy of Indoor Cycling 2.0

Designing a Training Program Worthy of Indoor Cycling 2.0. Carl Foster, Ph.D., FACSM Department of Exercise and Sport Science University of Wisconsin-La Crosse. Training Goals. What do you want to achieve Health Fitness Event challenges Competitive performance

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Designing a Training Program Worthy of Indoor Cycling 2.0

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  1. Designing a Training Program Worthy of Indoor Cycling 2.0 • Carl Foster, Ph.D., FACSM • Department of Exercise and Sport Science • University of Wisconsin-La Crosse

  2. Training Goals • What do you want to achieve • Health • Fitness • Event challenges • Competitive performance • What price are you willing to pay? • Time • Energy • Injury risk

  3. Training Load The Driver of Adaptation • Frequency • 5-7 days/week • 2-4 days/week • Intensity • Moderate • 50-85% HRR • Zones • Time • 30 min • 30-50 min • >2.5 distance weekly • TRIMPS • ?

  4. Exercise is Medicine

  5. Exercise is Medicine

  6. An Apple a Day & An Hour a DayKeeps the Doctor Away

  7. I’ll Bet You (or your clients) Want More than Good Health & Basic Fitness

  8. Building the Program • Be healthy • Have a comfortable routine baseline • Add single ‘harder’ days up to 3 • Mix intensity and duration to make ‘harder’ • Analyze your goal task • Build up to it • Remember: • Training is routine • Competition/Goal achievement is special

  9. Be Healthy • Don’t start training off the dregs of last season • Don’t start training while nursing an injury

  10. Have a Comfortable Baseline • 4-7 days per week • ~30 minutes/day • Recovery days • Cross training • Good recovery days

  11. Progression

  12. Progression

  13. Progression

  14. Progression

  15. Periodization

  16. Use Zones Right

  17. Use Zones Right

  18. Use Zones Right

  19. Building a Training Program • Start healthy • Progression • Periodization • Training Zones • Massed vs Distributed • Hard day vs easy day

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