Training Kickoff for 2007 Race Season

The training will offically start November 20th 2006 and continue through the 2007 race season. The vast majority of the training is based on the popular book by Joe Friel "The MTB Training Bible". The basic method of periodization is applied to build more race specific skills as the training progresses. The major ideal that I am trying to hold is to do the least amount of work to achieve the desired result. What that basically means is that more is not always better and there is diminishing returns to the time put into training.

Terminology

Heart Rate Zones

E1: ACTIVE RECOVERY:
Heart Rate: (Z1)
Duration: 15-60 minutes
Period(s): All Periods
Description:

E2: ENDURANCE:
Heart Rate: (Z2)
Duration: 1-4 hours
Period(s): All Periods
Description: Stay seated on uphills, high norm cadance.

F1: HILLY ENDURANCE:
Heart Rate: (Z4/5a)
Duration: several minutes each
Total Time:
Period(s): All Periods
Description: Several minute climbs, 60 rpm

F2: BIG GEAR CLIMBS: -
Heart Rate: (Z5a/5b)
Duration: 1-2 minuets each
Total Time: 6-30 min
Cadence: 50-60 rmp
Periods:
Description: Perform steep 1-2m climbs at low cadence

S1: SPIN UPS:
Hear rate: (Z/NA)
Periods: All Non Build
Description: Performed downhill or tailwind or on trainer with lighter resistance, gradual increase of rpm over 30 sec to max w/o bounce.

S2: ISOLATED LEG:
Hear rate: (Z/NA)
Periods: All Non-Build
Description:

S3: FIXED GEAR: - (Z2-Z3) - road bike, 90 rpm or higher, flat no wind, E,F,S, all non-build

S4: FORM SPRINTS: - (Zna) - 6-10 sprints of 10 seconds, normal sprint gear, focus on form, do alone, Bs2- Bs3

S5: OFF ROAD HANDLE: - (lowZ or low power) – work on skills in park then trail, Bs1-Bs2- Bs3

M1: TEMPO: - (Z3) - flat road, 20-60min, avoid traffic stop areas, stay aerodynamic body, Bs2- Bs3

M2: CRIUSE INTERVALS: - (Z4-Z5a) - flat, 3-5 ints 6-12m ea. (start 4x6), TT rpm, 2-3m recover easy, listen2body, Bs3, B1, B2, P, R

M3: HILL CRIUSE INTERVALS: - (Z4-Z5a) - “do 2-3 M2 first………TT rpm or lower” listen2body, Bs3, B1, B2, P, R

M4: CRISS-CROSS THRESHOLD: - (lowZ4 to highZ5a) – ride 20-40m alt btwn zones every 3-5m, TT/aero, B2, P

M5: THRESHOLD: - (Z4-Z5a) - 20-40m TT, listen2body, relax, aero, monitor rpe, do3x M2’s before attempt, B2, P

M6: SHIFTING CRIUSE INTERVALS: - (z4z5a 60sec then z5b 30sec) cruise int. but shift btwn gears. TT rpm, max 30min tl., B2, P, R

A1: ANAEROBIC ENDURANCE INTERVALS: - (Z5b) – flat no stops, 4-6 ints 5min ea., high rpm race like, ease spin recover, B1, B2, P, R

A2: PYRAMID INTERVALS: - (z5b) – A1 but 1,2,3,4,5,4,3,2,1 min. long, recover equal to previous/easy spin, flat road, B1, B2, P, R

A3: HILL INTERVALS: - (5b) – steep off-road hill 3-5min., 4to6 climbs, seated, higher than norm rpm, spin down easy, 9-18mT, “ “ “ “ “

A4: LACTATE TOLERANCE REPEATS: - (Zna) –starts, slight uphill or wind, high pow accel, 3-5sets 30/40 sec. rpm+, 6m max, later12m, 48hrs, 1/2wk max, B2, P

A5: LONG HILL REPEATS: - (60 sec. Z5b sit then 30 sec. Z5c stand), sit Z5b then shift to higher gear stand to Z5c, all high rpm, B2, P

A6: RACE SIMULATION: - (Zna…race relevant) race with friends, if fresh employ race tactics, B2, P, R

A7: TIME TRAIL: - (Zna...A race relevant) terrain and conditions like race, 10-20minute loop, do 40min, recover 5/10m, B2, P, R

P1: JUMPS: - (Zna) 3-5 sets of 5 jumps, 15-25 tl., explosive power frm 1st stroke, 10-12 rpm each leg, stand, high rpm, B1, B2, P, R

P2: HILL SPRINTS: - (Zna) on or off road hill, 8-12 sprints, 8-10 sec., flying start, power into, stand through, 5min recover, B1, B2, P, R

P3: CRIT SPRINTS: - (Zna) short loop off road, tight corners, 6-9 sprints, 25-35 sec., incl 1 or more corners, 5m spin recover, B2, P, R

Indoor Trainer Set-Up

I really think that I need to move to a warmer climate, because I don't like to train outside if the temps fall below 40 degrees. Therefore living in Minnesota I have to find an acceptable means to train while inside. I believe I have come up with a very good solution without spending an enormous amount of money.





Indoor Set-up

Trainer:
Kurt Kinetic Road Machine with a large 6# flywheel. The Kurt Kinetic is a fluid trainer where the fluid resistance unit and the drive roller are coupled via strong rare earth magnets. Unlike fluid trainers that use a sealed shaft to drive the resistance unit, the Kurt Kinetic will not leak at the point of the rotating shaft. The benefit of a fluid trainer is a very realistic resistance vs speed curve that can be tailored by choosing the correct fluids. The resistance unit in the Kurt Kinetic is very closely matched to the wind resistance experienced due to wind resistance on the road. Better yet this resistance vs speed can be mathematically modeled using the following formula.




Kinetic Road Machine
P = (5.244820) * S + (0.01968) * S3

For example, to calculate how much power is produced at a speed of 16.1mph while riding the Kinetic Road Machine, plug 16.1 in for “S.”

P = (5.244820) * (16.1) + (0.01968) * (16.1)3
P = (5.244820) * (16.1) + (0.01968) * (16.1) * (16.1) * (16.1)
P = 84.4416 + 82.13017

Power = 166.571 watts

I then use my polar S720i heart rate monitor to record and download each workout for evaluation and tracking purposes. Although I think monitoring heart rate is beneficial for workouts, I think using power is much better. Since the power vs speed relationship is so consistant, I can compare my performance over a period of time. I look at the Power/HR to determine changes in cycling efficiency. As the season progresses I look at the amount of power I can achieve during intervals of set durations. Ultimately the biggest predictor of performance is a simple 20 minute time trial, which I perform periodically on the trainer to document performance gains.