logging in or signing up ost Quintilliano Download Post to : URL : Related Presentations : Share Add to Flag Embed Email Send to Blogs and Networks Add to Channel Uploaded from authorPOINTLite Insert YouTube videos in PowerPont slides with aS Desktop Copy embed code: (To copy code, click on the text box) Embed: URL: Thumbnail: WordPress Embed Customize Embed The presentation is successfully added In Your Favorites. Views: 285 Category: Education License: All Rights Reserved Like it (0) Dislike it (0) Added: February 08, 2008 This Presentation is Public Favorites: 0 Presentation Description No description available. Comments Posting comment... Premium member Presentation Transcript Off-Season Training for the Cyclist: 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™Slide2: If you do the same thing the same way all the time..... you’ll get very good at doing the same thing! General Adaptation Syndrome: General Adaptation Syndrome Alarm -- Resistance -- ExhaustionDefine your season based on goals!: Define your season based on goals! What do you want to do next year?Periodization: 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 planSample Periodized Training Program: Sample Periodized Training Program Try this at home!October & November: 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/weekDecember & January: 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/weekFebruary & March: 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 liftsApril & May: 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/weekJune - September: 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 weekAlternatives for Winter Riding: Alternatives for Winter Riding Commuting Night Riding Indoor riding on a trainer or rollers Indoor Cycling Classes Stationary Cycling in the gym Cross-trainingNow Recruiting!: Now Recruiting! Old guys who get fat in winter race team. (don’t go there)Nutrition & Weight Loss: 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.comGreat Reads!: 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. What are you dying to know?: What are you dying to know? Yep, it’s time for Q&A.......... Off-Season Training for the Cyclist: 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™ You do not have the permission to view this presentation. In order to view it, please contact the author of the presentation.
ost Quintilliano Download Post to : URL : Related Presentations : Share Add to Flag Embed Email Send to Blogs and Networks Add to Channel Uploaded from authorPOINTLite Insert YouTube videos in PowerPont slides with aS Desktop Copy embed code: (To copy code, click on the text box) Embed: URL: Thumbnail: WordPress Embed Customize Embed The presentation is successfully added In Your Favorites. Views: 285 Category: Education License: All Rights Reserved Like it (0) Dislike it (0) Added: February 08, 2008 This Presentation is Public Favorites: 0 Presentation Description No description available. Comments Posting comment... Premium member Presentation Transcript Off-Season Training for the Cyclist: 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™Slide2: If you do the same thing the same way all the time..... you’ll get very good at doing the same thing! General Adaptation Syndrome: General Adaptation Syndrome Alarm -- Resistance -- ExhaustionDefine your season based on goals!: Define your season based on goals! What do you want to do next year?Periodization: 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 planSample Periodized Training Program: Sample Periodized Training Program Try this at home!October & November: 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/weekDecember & January: 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/weekFebruary & March: 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 liftsApril & May: 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/weekJune - September: 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 weekAlternatives for Winter Riding: Alternatives for Winter Riding Commuting Night Riding Indoor riding on a trainer or rollers Indoor Cycling Classes Stationary Cycling in the gym Cross-trainingNow Recruiting!: Now Recruiting! Old guys who get fat in winter race team. (don’t go there)Nutrition & Weight Loss: 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.comGreat Reads!: 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. What are you dying to know?: What are you dying to know? Yep, it’s time for Q&A.......... Off-Season Training for the Cyclist: 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™