Power training at the beach! Who doesn't want to train hard like this? Welcome to Spring Training Camp with Pro TEAM TIBCO - professional womens' cycling team!
It's time to prep those winter legs like a pro and take on some heavy hitting power and meter up and check data afterwards!
ABOUT: The day was sunny and mid-70's and after discussion there was the setting up the Kurt Kinetic trainers and power computers provided by Pam Sayler, National Sales Director for Kurt Manufacturing, presentation, and then a coached power training session with Coach Leah Prudhomme by the beach in Santa Barbara--a marvelously scenic event for such a powerful Spring Training Camp. Linda Jackson, Team TIBCO Director was our host and the Team TIBCO gals along with Coach Leah started the morning with a killer workout and thanks to Pro Team Mechanic Ryan Bontrager who installed the Kurt Kinetic Power Computers and helped with mechanical questions and problems the session was a roaring success with waves crashing and plenty of pictures and fun in the sun but a lot of useful data and material to set up goals, training parameters and benchmark numbers in training by power watts.
PRO TEAM TIBCO - WOMEN'S CYCLING
SPRING TRAINING CAMP 2010
MONDAY, FEB 22, 2010
MORNING SESSION:
MEET TEAM AND LINDA JACKSON
INTRO/OVERVIEW OF KURT KINETIC
- PAM SAYLER
BEACHSIDE OUTDOOR POWER WATTS TRAINING
SANTA BARBARA - GROUP RIDE TO FOLLOW
-COACH LEAH PRUDHOMME
POWER WATT STRENGTH TRAINING
Duration: 2:00
Purpose:
We never want junk miles with no purpose, no form of measurement. We need to FOCUS on increasing your strength and power watts.
These are 5 ways to train using your Kurt Kinetic Power Meter (see curriculum.)
--I will assume you have had VO2Max tests and Lactate Threshold Testing done on a wattage trainer.
--We will be doing an individual custom workout for you that focuses on improving power and strength.
--Use these other power protocols to supplement your training and test monthly (when you are well rested) and base your periodization chart and race peak off of these numbers.
Warm Up:
KEY:
we are training with an increased focus on power, so think supply and demand. The more you demand it from your body the more it will supply an adequate increase. Think economic--Law of Diminishing Returns.
120rpm 15s sprint / 15Off FAST PULL!
(5 min)
• -Small Chain ring all the way up in the back up/down 1-2 gears
Repeat (3x about 15min very short high cadence intervals)
• GO ALL OUT MAX POWER 2min. trying to maintain 90 cadence in Big Chain Ring Read your power meter!
1 min (rest)
STRENGTH & POWER BUILDING MAIN SET
WORKING TOWARDS YOUR ANAEROBIC THRESHOLD...
Find 250 watts, Big Chain ring, down 2-6 in the back and hold.
250 WATTS @90rpm for 5 MIN (med-high threshold work intensity effort)
3min OFF
Small Chain Ring Spin EZ!
350WATTS @90rpm for 5MIN
3min OFF
Small Chain Ring – Spin EZ!
300 WATTS @90rpm for 10 MIN
(try to maintain it at 90 cadence or greater!)
3min OFF
Small Chain Ring – Spin EZ!
CLIMBING (25-30MIN)
10 min STEADY STANDING EFFORT!
Stand Big Ring - all the way down (9) in the back
>90 rpm
(HIGHEST CADENCE YOU CAN MAINTAIN!)
3 min Recovery Small Chain Ring – Spin EZ!
3 min STEADY SEATED EFFORT!
Seated Big Ring - all the way down (9) in the back
>90 rpm @HIGHEST CADENCE YOU CAN MAINTAIN!
>Every 2min = 10s HARD SUPER JUMPS! SPRINT HARD/STAND!
3 min Recovery Small Chain Ring – Spin EZ!
10 OR 20 min TT (Time depending)
check power & distance data!
4-5 min Recovery Small Chain Ring – Spin EZ!
My Coach JonnyJ’s SINGLE LEGS
(30MIN)
BIG LOWERS –
Big Chain Ring & all the way down in back
2min (20x) ON EA SIDE & Brake it!
Brake @bottom each rotation! Focus on pulling!
Switch Sides = 2min. S.L. with brake
SL SPIN UPS!
Big Chain Ring & all the way down in the back!
Both feet clipped in Spin up as fast as you can – unclip one leg and plant the other on the trainer.
20 revolutions with that one leg.
Switch, clip in, spin up as fast as you can, unclip other leg.
Do each side twice.
Done! Check data! Prep to go for ride to compare power data on the road!
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