designing a training program worthy of indoor cycling 2.0

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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 - PowerPoint PPT Presentation

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  • Designing a Training Program Worthy of Indoor Cycling 2.0Carl Foster, Ph.D., FACSMDepartment of Exercise and Sport ScienceUniversity of Wisconsin-La Crosse

  • Training GoalsWhat do you want to achieveHealthFitnessEvent challengesCompetitive performanceWhat price are you willing to pay?TimeEnergyInjury risk

  • Training Load The Driver of AdaptationFrequency5-7 days/week2-4 days/weekIntensityModerate50-85% HRRZonesTime30 min30-50 min>2.5 distance weeklyTRIMPS?

  • Exercise is Medicine

  • Exercise is Medicine

  • An Apple a Day & An Hour a DayKeeps the Doctor Away

  • Ill Bet You (or your clients) Want More than Good Health & Basic Fitness

  • Building the ProgramBe healthyHave a comfortable routine baselineAdd single harder days up to 3Mix intensity and duration to make harderAnalyze your goal taskBuild up to itRemember:Training is routineCompetition/Goal achievement is special

  • Be HealthyDont start training off the dregs of last seasonDont start training while nursing an injury

  • Have a Comfortable Baseline4-7 days per week~30 minutes/dayRecovery daysCross trainingGood recovery days

  • Progression

  • Progression

  • Progression

  • Progression

  • Periodization

  • Use Zones Right

  • Use Zones Right

  • Use Zones Right

  • Building a Training Program

    Start healthyProgressionPeriodizationTraining ZonesMassed vs DistributedHard day vs easy day