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Designing a Training Program Worthy of Indoor Cycling 2.0. Carl Foster, Ph.D., FACSM Department of Exercise and Sport Science University of Wisconsin-La Crosse. Training Goals. What do you want to achieve Health Fitness Event challenges Competitive performance

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designing a training program worthy of indoor cycling 2 0
Designing a Training Program Worthy of Indoor Cycling 2.0
  • Carl Foster, Ph.D., FACSM
  • Department of Exercise and Sport Science
  • University of Wisconsin-La Crosse
training goals
Training Goals
  • What do you want to achieve
    • Health
    • Fitness
    • Event challenges
    • Competitive performance
  • What price are you willing to pay?
    • Time
    • Energy
    • Injury risk
training load the driver of adaptation
Training Load The Driver of Adaptation
  • Frequency
    • 5-7 days/week
    • 2-4 days/week
  • Intensity
    • Moderate
    • 50-85% HRR
    • Zones
  • Time
    • 30 min
    • 30-50 min
    • >2.5 distance weekly
  • TRIMPS
    • ?
building the program
Building the Program
  • Be healthy
  • Have a comfortable routine baseline
  • Add single ‘harder’ days up to 3
  • Mix intensity and duration to make ‘harder’
  • Analyze your goal task
    • Build up to it
  • Remember:
    • Training is routine
    • Competition/Goal achievement is special
be healthy
Be Healthy
  • Don’t start training off the dregs of last season
  • Don’t start training while nursing an injury
have a comfortable baseline
Have a Comfortable Baseline
  • 4-7 days per week
  • ~30 minutes/day
    • Recovery days
  • Cross training
    • Good recovery days
building a training program
Building a Training Program
  • Start healthy
  • Progression
  • Periodization
  • Training Zones
  • Massed vs Distributed
    • Hard day vs easy day