Designing a Training Program Worthy of Indoor Cycling 2.0Carl Foster, Ph.D., FACSMDepartment of Exercise and Sport ScienceUniversity of Wisconsin-La Crosse
Training GoalsWhat do you want to achieveHealthFitnessEvent challengesCompetitive performanceWhat price are you willing to pay?TimeEnergyInjury risk
Training Load The Driver of AdaptationFrequency5-7 days/week2-4 days/weekIntensityModerate50-85% HRRZonesTime30 min30-50 min>2.5 distance weeklyTRIMPS?
Exercise is Medicine
Exercise is Medicine
An Apple a Day & An Hour a DayKeeps the Doctor Away
Ill Bet You (or your clients) Want More than Good Health & Basic Fitness
Building the ProgramBe healthyHave a comfortable routine baselineAdd single harder days up to 3Mix intensity and duration to make harderAnalyze your goal taskBuild up to itRemember:Training is routineCompetition/Goal achievement is special
Be HealthyDont start training off the dregs of last seasonDont start training while nursing an injury
Have a Comfortable Baseline4-7 days per week~30 minutes/dayRecovery daysCross trainingGood recovery days
Progression
Progression
Progression
Progression
Periodization
Use Zones Right
Use Zones Right
Use Zones Right
Building a Training Program
Start healthyProgressionPeriodizationTraining ZonesMassed vs DistributedHard day vs easy day
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