Iron Horse Bicycle Classic 2011-2012
Training Program:
The program starts with 18 weeks of indoor riding on spinning bikes and finishes with eight weeks of outdoor bike riding. This is a comprehensive fitness program incorporating aerobic bike session with strength training, core work and yoga for flexibility. Each week includes information designed to improve fitness with the ultimate goal of riding to Silverton in the Iron Horse or Purgatory in the Quarter Horse.
December | January | February | March | April | May
Week 1 – Bike Setup, Overview of Program, Getting Comfortable on Bike,
- Benefits of proper position to aid in breathing and relaxation
- How you should feel when working out
- Review heart rate info and explain perceived level of exertion (PLE)
- Becoming familiar with the spin bikes (what do resistance ranges 1-10 feel like)
- Clothing/shoes needed for indoor training
- Road vs. mountain bike shoes
- How cleated shoes help with both leg speed and full circle power
- How indoor cycling helps prepare for outdoor riding
- What is Foundation Training and why we shouldn't go "all out" the first month
- The importance of hydration and how much water to bring to class
- Why we also focus on strength training, core exercises and flexibility
- Core Exercises - Basic plank
Bike set up
Bike set up-handlebars
Perceived exertion
Road shoes versus mountain bike shoes
Hydration 101
Plank instructions
Week 2 – Week of December 12: Petal Stroke, Heart Rate/PLE, Building a Foundation
- The perfect pedal stroke and why it is important
- What is proper cadence
- Heart rate monitors and how to use them
- Heart rate charts and how you should feel in colored zones
- Resting heart rate and how to determine it
- The benefits of keeping a training log
- Why each person should do their own ride
- Begin working out in the 65-80% heart rate zones or PLE of 4 to 6
Core – Variations of plank; side plank, strait arm plank
Perfect Pedal Stoke
Cadence
Heart rate charts
Determining Resting Heart Rate
Page 2
Excretion
Training Tips
Week 3 – Week of December 18
Field Testing and Strength Training and Flexibility
Why we do field testing
Field testing on Wednesday 12/21*
Benefits of strength training, strong muscles=less fatigue
Why it is important to maintain muscle mass as we age
Ways to strength train – weights, bands, balls
Benefits of yoga and stretching
Benefits of core exercises
How often should you strength train
Recovering from strength training sessions
When to stretch and for how long
*For those out of town for the holidays we’ll offer another field testing opportunity the first week of January.
This week begins our focus on muscles involved in cycling and how to strengthen them. We’ll start with upper body exercises and move on to lower body after our legs have adapted to indoor cycling.
Muscle Group - Biceps
Core – The boat and variations on basic boat
Benefits of Strength Training
Basic Strength Training
Benefits of Yoga
Why Strengthen your Core Muscles
Boat Pose 101
Field Testing
– Week of January 1: Eating for Fitness
- What to eat before working out
- What to eat during exercise
- Best recovery foods, carb to protein balance
- Importance of hydration
- Energy drinks and supplements, should you use them?
- Weight loss and exercise, weight of muscle vs. fat
- Inflammation fighting foods
Muscle Group - Upper back (Latissimus Dorsi, Trapezius)
Core – Exercises using a ball
Nutrition and You
Yoga for cyclists
Week 6 – Week of January 8: Recovery
- Why recovery is important
- Benefits of taking a day off
- How much recovery do you need
- How to tell if you’re recovered
- Signs of over training
- How stretching aids recovery
- Why staying hydrated aids in recovery
Muscle Group – Chest (Pectoral)
Core – Continue core exercises on the ball
Overview of recovery
Recovery foods
10 tips for recovery
Drink Wisely
Signs of overtraining
Week 7 – Week of January 15: Mental Focus and Commitment
- “It’s all in your head,” strategies for eliminating negative thoughts
- Seeing yourself in Silverton or at Purg
- How to use your mind to overcome fatigue
- How to use your heart rate to gage your progress
- How to stay motivated
Train your mind-improve your cycling
7 tips for staying motivated
Mental tips for climbing-page 1
Mental tips for climbing-page 2
Muscle Group – Shoulders (Deltoids)
Core – Exercises using a band
Week 8 – Week of January 22: Pain and Injuries
- How to tell if pain is an injury or over training
- Common cycling injuries and what causes them
- Importance of proper bike fit in avoiding injuries
- What to do if you have a major injury
- How to avoid over use injuries
- Exercising when sick
Pain free cycling
Cadence-Maximizing Power and Avoiding Injury
Resolve to stay injury-free
Preventing injury-page 1
Preventing injury-page 2
Muscle Group – Quadriceps
Core – Balancing exercises
Week 9 – Week of January 29: Cadence and Climbing
- Start working harder, heart rate up to 75-85% of max, preceived level of excertion 7 or 8
- What is proper cadence and why it is important
- How to achieve a higher cadence
- Standing vs. sitting on climbs
- How to relax when climbing
Climbing step by step
Climbing Techniques for hill climbing-
Muscle Group – Gluteus Maximus
Core – Exercises with weights
Week 10 – Week of February 5: Cadence Building
- How to maintain a faster cadence
- Ways to use tension on the bike to achieve cadence and increase it
- Heart rate and higher cadence
- Cadence on a road bike vs. spinning bike
Muscle Group – Hamstrings
Core – Crunches
Spinning versus cycling
Benefits of High Cadence
Cadence and Power
Cadence and Cycling Economy
Week 11 – Week of February 12: Muscle Overload and Getting Stronger
- Importance of challenging your muscles to get stronger
- Why you won’t bulk up but get leaner
- How strong muscles increase your metabolism
- How strong muscles reduce fatigue on longer rides
- Maintaining strength and power by adding resistance
Muscle Group – Adductor/Abductor
Core – Exercises that focus on back muscles
This week we will do optional field testing to continue to understand our sustainable heart rate.
Muscle Overload
Weight Training for Cyclists
Strength Training for Cyclists
Week 12 – Week of February 19: Intervals
- The importance of intervals
- What is the difference between aerobic and anaerobic
- How anaerobic efforts improve your body’s ability to use oxygen
- Burning more fat at higher intensities
- How you should feel during intervals
- How to recover from intervals
- Frequency of hard interval workouts
- Heart rate zones 85-95% of max during intervals or PLE of 9 or 10
Muscle Group - Calves
Core - Begin exercises that work on the core and other muscle groups i.e. shoulder press on the ball
Interval Training Workout 101
No time to train-no problem
Aerobic vs Anaerobic
Week 13 – Week of February 26: Pre-ride and Ride Nutrition
- How many calories are needed for a four to six hour ride
- Frequency of food/drink intake
- How electrolyte replenishment will help to avoid cramps
- The importance of hydrating early and often
- What type of electrolyte replacement products are available
Major muscle groups have been covered to this point, we will start doing strength training exercises that target multiple muscle groups i.e. lunges, push-ups.
Continue exercises that work multiple muscle groups and core
Basic Nutrition for Better Bike Riding
Bike Food
Stay Charged
Drink Wisely
Week 14 – Week of March 4: Clothing
- How proper clothing helps with comfort, performance and safety
- Helmets, gloves and eyewear
- Dressing for the elements and temperatures
- Dressing in layers to control body temperature
- Types of clothing for varying weather conditions
- Chamois cream to prevent chafing
- How to carry everything
Continue exercises that work multiple muscle groups and core
Week 15 – Week of March 11: Bike Maintenance
- Anatomy of a bike
- Why it’s important to have a properly maintained bike
- Essential tools to keep in your bike bag
- Common bike maintenance problems
- Routine bike maintenance
Continue exercises that work multiple muscle groups and core
Week 16 – Week of March 18: Gearing and Group Riding
- Benefits of having proper gearing to enhance cadence and climbing
- When to shift gears
- How to avoid chain drop
- Road riding skills
- Group riding etiquette
- Riding in a pace line
- Communication during group rides
Continue multiple muscle group exercises
Week 17 – Week of March 25: What to Expect in the Iron Horse and Quarter Horse
- Where and when to start based on your expected ride time
- Location of aid stations and when to stop
- Pacing yourself through the valley
- When to eat and drink
- Preparing for the weather
This is the final week of strength training and core exercises. Continue to do these exercises on your own during the two months of outdoor riding.
Outdoor rides begin on Tuesday April 3rd.
There will be an optional outdoor session on 4/1 to review basic road riding skills like gearing, clipping in and out, climbing, and descending.
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