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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.

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Presentation on theme: "Off-Season Training for the Cyclist Lorri Lee Lown USA Cycling Licensed Coach ACE-Certified Personal Fitness Trainer Johnny G. Certified Spinning® Instructor."— Presentation transcript:

1 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

2 If you do the same thing the same way all the time..... youll get very good at doing the same thing!

3 General Adaptation Syndrome Alarm -- Resistance -- Exhaustion

4 Define your season based on goals! What do you want to do next year?

5 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

6 Sample Periodized Training Program Try this at home!

7 October & November Base Training LSD Rides Cross-training Resistance Training -- hypertrophy low weight (65-85% 1RM) moderate repetitions (6-12) high sets (3-6) second rest between sets 2-3 times/week

8 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

9 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

10 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) second rest between sets 2-3 times/week

11 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) second rest between sets at least one time a week

12 Alternatives for Winter Riding Commuting Night Riding Indoor riding on a trainer or rollers Indoor Cycling Classes Stationary Cycling in the gym Cross-training

13 Now Recruiting! Old guys who get fat in winter race team. (dont go there)

14 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 --

15 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.

16 What are you dying to know? Yep, its time for Q&A

17 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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