GENERAL CYCLING AND NUTRITION FOR BUILD TRAINING PERIOD

Just a reminder; Dont forget about setting your SMART Season Goals & Schedule
Lay out race and event schedule and set realistic goals & priorities; A , B, C races
S.M.A.R.T. GOAL SETTING
1. SPECIFIC Not vague or general
2. MEASURABLE How will you know you achieved this goal
3. ACHIEVABLE Not a stretch, maybe not shooting for the moon first time; the
average between too hard and too easy
4. RELEVANT Such as setting a new Personal Record (PR) for an event or key
workout
5. TIMEBOUND When? Pick your event/time of season
Faster split times, become a better climber/descender, better time trialist
Place on the podium in age group
Hit a race or distance PR
Lose 5-10lbs, general fitness, do 1st century ride, run 1st half or full marathon
Working on a weakness; injury maintenance, muscular imbalances, key sports skills,
yoga

Cycling Build Period Training - Suggested Workouts & Goals

High Intensity (HITS) Threshold & VO2Max - (Zone4-5, RPE-9+) High
intensity interval workouts 1X per week. These are short 2-8min intervals done at 8090rpm in HR/PWR Zones4-5. Recovery same duration as work interval. Start with 3
intervals and add 1 per week or increase by +1minute. Later in the season, these HITS
intervals can be combined during the long, endurance ride too.
NOTE: INTERVALS START IMMEDIATELY AT TIME WITH INTENSITY (RPE), NOT
WHEN YOUR HEART RATE MONITOR REACHES TARGET ZONE DUE TO LAG TIME
FOR HR TO CATCH-UP.
Skills/Efficiency (Zone1-2, High Cadence Drills/Spin-Ups) High cadence drills
and workouts 1X per week. Spin Ups; Do 5-10 intervals lasting 1-2minutes with a gradual
ramp up to 110+ rpm and sustain for duration. This is in an easy gear set so that your
butt does not bounce in the saddle. Focus on keeping even pressure for upstroke and
downstroke. PEDAL STROKE SHOULD START TO FEEL SMOOTHER AT HIGHER
CADENCE AS WINTER LEG STRENGTH TRAINING TAPERS BACK TO
MAINTENANCE AND SUSTAINING LEVELS.

Capital Multisport 2013 Build Period Cycling Workouts

NOTE: YOU CAN INCLUDE THESE SPIN-UPS DURING A LONG ENDURANCE RIDE
TO BREAK IT UP OR TOWARDS THE END OF THE WORKOUT TO PRACTICE ON
TIRED LEGS.
Strength & Muscular Endurance (Zone4+, Hill Workouts) Hill/Strength workouts
1X per week. Interval duration from 1min up to 10-15min (steady long climbs).
Workout Options;
-Short Hills Do progressive warm-up for 20min and short 5min recovery. Do 3-6+
intervals of 1min to 3min at gear tension HR/PWR Zones4-5a & RPE8-9+ (or hills of 68% gradient) and cadence of 70-80rpm, can be done in or out of the saddle (or alternate
intervals). Recovery between intervals should be 3-5min. NOTE: If knees begin to
hurt, stop immediately!!!
-Long Hills Do progressive warm-up for 20min with short 5min recovery. Do 1-3
intervals of 10-15min duration (or hills avg of 4-8% + gradient and 1mile up to 810miles in length; i.e. Kancamagus or Mooseman course). Try to maintain a steady pace
the entire duration
Endurance (Zone2-3, Aerobic & Tempo Workouts) Long endurance rides 1X per
week. Duration can vary from 1-1.5hrs for Sprint distance, 2-3hrs for International
distance, 2-4hrs for Iron distance, and 3-5hrs for Iron distance.
Workout Options;
-STEADY ZONE2. Cadence at 80-90rpm (Sprint work up to 1.5hrs , International 23hrs, Iron Distance 3-4hrs) INCREASE DURATION +10-15% PER WEEK
-TEMPO ZONE3 - Cadence at 80-90rpm. After 20min progressive warm-up, ride at
Zone3 and maintain steady state for 10min to 60min intervals. INCREASE DURATION OF
INTERVALS AND RIDE +10% PER WEEK. If using TT bike, then spend most of time in
aerobars (or at least during intervals)
-CRISS/CROSS TEMPO ZONE3 Same as above, interval duration 10-20min, but
alternate cadence; i.e. 2-3sets of 10min at 80-90rpm at Zone3, recover 5-10min, 10min
at 70-80rpm at Zone3 (will require increase in gear tension to maintain same
exertion/power output level at lower cadence)
-SWEET SPOT TEMPO ZONE3+ - Same as above, but intervals are done at the top
end of Zone3 / low end of Zone4 (RPE-7+) for HR and Power. Start with shorter intervals
of 5mins working up to 30min. Take same amount of rest/recovery time in between
intervals.
REMEMBER GOOD FORM ALWAYS!!!! THIS MEANS QUIET UPPER BODY WHETHER IN
THE AEROBARS OR OUT ON THE HORNS OR DROPS FOR A ROAD BIKE. MAKE SURE TO
PUT EVEN PRESSURE ON BOTH LEGS, PEDAL SMOOTH CIRCLES, FOR A BALANCED PEDAL
STROKE. (NO FREE RIDES FOR THE OPPOSITE LEG) KEEP HEAD UP LOOKING AT THE
ROAD IN FRONT OF YOU. WHEN CLIMBING OUT OF THE SADDLE, DO NOT LEAN
EXCESSIVELY OVER THE FRONT OF THE BIKE; KEEP A SLIGHT BREAK FORWARD AT THE
HIPS AND FAIRLY QUIET UPPER BODY OTHER THAN A GENTLE SWAY LEFT/RIGHT AND
FOCUS ON AN EVEN PEDAL STROKE WHILE STANDING, UPSTROKE & DOWNSTROKE.

Capital Multisport 2013 Build Period Cycling Workouts

REST!!!! DONT FORGET REST/RECOVERY IN YOUR TRAINING PLAN. THIS INCLUDES

SLEEP AND REDUCING STRESS TO ALLOW THE BODY TO RECOVER AND KEEP THE
IMMUNE SYSTEM FROM GETTING WEAK.
SUGGESTED WORKOUT SCHEDULING:
(*)Try to do 3 workouts per week; HITS, Strength/ME, Long Endurance ride.
Increase weekly training volume (duration X intensity) ~10% MAX per week for 3
weeks with the 4th week as recovery.
Cross Training & Goals
Strength Training Starts to taper back to sustaining and maintenance as we enter
the build and race season. Should begin to taper lower body strength work throughout
March; especially those with early season races planned.
REMEMBER: Muscle Strength & Endurance, increases metabolism, reduce fat
mass/increase lean body mass, increase power in key disciplines, muscle fibers
working more efficiently FUNCTIONAL TRAINING/CORRECTING ANY
IMBALANCES
Core Training A MUST FOR EVERYONE; all movement centers around the core
Body Assessment Assess mobility and imbalance issues (reduce injury & increase
efficiency), functional training. Usually checked by a Certified Strength & Conditioning
Specialist (CSCS) (SEE ABOVE)
Cross Training & Alternative sports This will start to taper back in March in
preparation for the discipline specific training that will increase. Try to continue
incorporating yoga at least 1X per week to maintain balance and flexibility.

Capital Multisport 2013 Build Period Cycling Workouts