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