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Off-Season Training for the Cyclist

Off-Season Training for the Cyclist

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Off-Season Training for the Cyclist

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  1. Off-Season Training for the Cyclist Lorri Lee Lown USA Cycling Licensed Coach ACE-Certified Personal Fitness Trainer Johnny G. Certified Spinning® Instructor Founder & Coach, Velo Girls™

  2. If you do the same thingthe samewayall the time.....you’ll get very good at doing the same thing!

  3. General Adaptation Syndrome Alarm -- Resistance -- Exhaustion

  4. Define your season based on goals! What do you want to do next year?

  5. Periodization The process of varying your training based on annual cycles, defined by your goals. • Macrocycle -- typically one year • Mesocycle -- phases of training • Microcycle --daily & weekly training plan

  6. Sample Periodized Training Program Try this at home!

  7. October & November • Base Training • LSD Rides • Cross-training • Resistance Training -- hypertrophy • low weight (65-85% 1RM) • moderate repetitions (6-12) • high sets (3-6) • 30-90 second rest between sets • 2-3 times/week

  8. December & January • Strength Phase • Strength Rides -- hills, big gears • Resistance Training -- strength • high weight (>85% 1RM) • low repetitions (1-6) • high sets (2-5) • 2-5 minute rest between sets • 2-3 times/week

  9. February & March • Power Phase -- explosive! • Power Rides -- sprints, intervals • Resistance Training -- power • moderate weight (75-85% 1RM) • low repetitions (3-6) • high sets (3-5) • 2-5 minute rest between sets • 2-3 times/week • incorporate plyometrics and Olympic lifts

  10. April & May • Muscular Endurance Phase • Tempo Rides with Strength & Power Intervals • Resistance Training -- endurance • low weight (65-85% 1RM) • high repetitions (6-20) • high sets (3-6) • 30-90 second rest between sets • 2-3 times/week

  11. June - September • Peak Phase -- might include multiple peaks • Tempo Rides and Strength & Power Rides for Maintenance • Resistance Training -- maintenance • low weight (65-85% 1RM) • moderate repetitions (6-12) • high sets (3-6) • 30-90 second rest between sets • at least one time a week

  12. Alternatives for Winter Riding • Commuting • Night Riding • Indoor riding on a trainer or rollers • Indoor Cycling Classes • Stationary Cycling in the gym • Cross-training

  13. Now Recruiting! Old guys who get fat in winter race team. (don’t go there)

  14. Nutrition & Weight Loss • Winter is the best time to focus on weight loss or maintenance • The first national bank of C, P & F • You don’t have to be Lance to keep a food journal -- www.FitDay.com

  15. Great Reads! • The Cyclists Training Bible -- Joe Friel • Fred Matheny’s Complete Book of Road Bike Training • Serious Cycling -- Ed Burke, Ph.D. • Cycling Health and Physiology -- Ed Burke, Ph.D.

  16. What are you dying to know? Yep, it’s time for Q&A..........

  17. Off-Season Training for the Cyclist Lorri Lee Lown USA Cycling Licensed Coach ACE-Certified Personal Fitness Trainer Johnny G. Certified Spinning® Instructor Founder & Coach, Velo Girls™