OffSeason Training for the Cyclist

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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

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• If you do the same thingthe same wayall the
  time.....youll get very good
  
• at doing the same thing!

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General Adaptation Syndrome

• Alarm -- Resistance -- Exhaustion

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Define your season based on goals!

• What do you want to do next year?

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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

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Sample Periodized Training Program

• Try this at home!

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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

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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

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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

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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

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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

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Alternatives for Winter Riding

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

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Now Recruiting!

• Old guys who get fat in winter race team.
• (dont go there)

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Nutrition Weight Loss

• Winter is the best time to focus on weight loss
  or maintenance
  
• The first national bank of C, P F
• You dont have to be Lance to keep a food journal
  -- www.FitDay.com

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Great Reads!

• The Cyclists Training Bible -- Joe Friel
• Fred Mathenys Complete Book of Road Bike
  Training
  
• Serious Cycling -- Ed Burke, Ph.D.
• Cycling Health and Physiology -- Ed Burke, Ph.D.

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What are you dying to know?

• Yep, its time for QA..........

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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