Our Twelve Weeks Together

STRUCTURED, SCIENCE BASED, PROGRESSIVE

YOUR SEASON STARTS HERE

Overview

This training program is designed to last 12 weeks and was designed by Joey Stabile of Cycling Fusion and Sally Edwards of Heart Zones. The program follows sound base building principles which are designed to provide progressive training to anyone who desires to become more fit and have greater aerobic capacity. The beauty of indoor training is that by having control over our environment, we can design and execute very specific training protocols with specific targeted results. Our training primarily utilizes heart monitors which allows you to use any indoor bike or an outdoor bike on a stationary trainer that does not have to be a smart trainer.

The program is designed with three training rides (structured workouts) per week with a few “Race Ready” rides that will occur on realistic courses. Each week we will have a longer ride and two shorter (45 - 60 minute) skills ride designed to be done midway through the week. 

Session One Begins January 10, 2021 (East Coast Friendly Times)

Session Two Begins January 24, 2021 (West Coast Friendly Times)

Session Three Begins January 31, 2021 (RGT and BKool)

Week One

Welcome to the first week of Winter Training 2021. This week, and next week, we are going to be setting up our Heart Zones and establishing baselines for the training work. This week, we will be doing the Foster Talk Test to identify our T1 and T2 thresholds and then calculate our Heart Zones. This is a critical week as we will use these zones to guide our training over the next 6 weeks until we re-examine them.

Here is a great article on Threshold Training by Sally Edwards. CLICK HERE

The Session One Rides for this week will have the following schedule:
Ride 1  9:00-10:00am Eastern Time Sunday 1/10 (Note, this is different from our usual 8am)
Ride 2  7:00-7:45pm Eastern Time Tuesday 1/12
Ride 3  7:00-7:45pm Eastern Time Thursday 1/14

I have emailed the Zoom Links and Passwords out for these rides.

The first ride is the Talk Test and a quick T1 confirmation. Ride two this week will focus on narrowing in on T1 from the High values and ride three this week will focus on narrowing in on T1 from the low values. Please, take your time and be sure that you have your T1 and T2 established to the best of your ability. It can be tricky if you have not done this in the past, but it will come. None of these rides are overly taxing, so feel free to re-do them as needed.

 

The forms for this week are:

2021 T1 Talk Test Conf Form Ride 1a

2021 Talk Test Protocol & Zone Calc Form

How To Calculate Training Zones

2021 T1 Validation Form-Higher

2021 T1 Validation Form-Lower

Week Two

Welcome to the second week of Winter Training 2021. Last week we dialed in our HR Thresholds; this week we are going to  establish our power baselines. Power baselines can be challenging, especially if you are at home and do not have a bike that has the ability to show power. 

 

If you have a bike that shows power, this is a relatively simple process and you can use the forms as is. You will pick a target power for the test in question and work to maintain that power for the entire period. You may find as you get into the segments that you need to adjust your estimate either way (up or down), and that is ok. Once the test is complete, write your average power and average HR in the form. 

 

If your bike does not have power, we have 2 options for you. Option 1 is for bikes that have a console that shows your gear number. If you have a bike that shows your gears, we are going to use the gears as our indicator of “power.” The way the test will work for you is that you will pick a target gear for the test in question and work to maintain that gear and constant cadence for the entire period. (NOTE: You must keep a constant cadence for this method to work.) You may find as you get into the segments that you need to adjust your gear either up or down, and that is ok. Once the test is complete, write your gear and average HR in the form. When we do this test again you will can use 1 of 2 ways to evaluate change: either do the test at a higher gear, or use the exact same gear and look for a lower HR.

 

Option 2 is for bikes that do not show your gear number and have knobs to twist for resistance. If you have this type of bike we are going to use the number of 1/2 turns of the knob (once zeroed out) as our indicator of “power.” The way the test will work for you is that you will first zero your bike. You do this by turning the knob until the pad (or magnet) just comes into contact with the wheel. This is zero. Then, pick a target tension (as indicated by the number of 1/2 turns) for the test in question and work to maintain that tension and constant cadence for the entire period. (NOTE: You must keep a constant cadence for this method to work.) You may find as you get into the segments that you need to adjust your turns either up or down, and that is ok. Remember to adjust in complete 1/2 turns. Once the test is complete, write your number of 1/2 turns and average HR in the form. When we do this test again you will can use 1 of 2 ways to evaluate change: either do the test at a higher number of 1/2 turns, or use the exact same number of turns and look for a lower HR.

 

The Session One Rides for this week will have the following schedule:
Ride 1  8:00-9:15am Eastern Time Sunday 1/17 

Ride 2  7:00-7:45pm Eastern Time Tuesday 1/19
Ride 3  7:00-7:45pm Eastern Time Thursday 1/21

 

I have emailed the Zoom Links and Passwords out for these rides.

 

The forms for this week are:

Power Data MSP Test PDF

FTP Article 1

FTP Article 2

1402 Wolfe Ave

Braddock, PA  15104

(412) 445-5089