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Base Training week 1,4 Satring Monday 01/10/12


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So here it is the first 4 weeks of fun.

Note turbo sessions are downloaded from tacx.com

Note 2 weight session hurt be carefull if not done properly they can really hurt

Note This is base training and focus is on Endurance and strength

 

Base 1 1/10/12 Sessions 5

Turbo 1. BRA 1 or 4 ( if your not use to training on turbo do BRA 1)

Turbo 2 BRT 1

Bike 3/4 hours moderate endurance

Weights Bout 1,2 3x 10 Focus on form and technique

 

Base 2 8/10/12 Sessions 5

 

Turbo BRA 4, BRT 1

Bike 3/4 hours moderate endurance

Weights bout 1,2 3x10 Adation low weights

 

Base 3 15/10/12 5 Sessions

Turbo 1 BRA 7 (4)

Turbo 2 BRT 4

 

Bike 4 Hours Moderate Endurance

Weights

Bout 1, Bout 2 Weights Adation increase weights a bit still 3x10

 

Base 4 22/10/12 5 Sessions ( Intensity the same Volume Reduced )

 

Turbo 1 BRA 1

Turbo 2 BRT 1

Bike 4 hours moderate endurance

Gym Bout 1, Bout 2 Lasst week of adaption weights increase next week

Week 4 tests and weigh in

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Ta Billy. Will have a look over it in the next ten days or so, and see if I understand it all! :shock:;-)

 

Was downloading stuff from the tacx website yesterday. They really do have a good free selection!

 

Are we doing a pre start weigh in and/or fitness test?

 

R :grin:

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Cheers Coach,

 

Couple of points for clarification (I did warn you) BRA / BRT? You may well have explained these earlier and I've been daydreaming at the back of the class. If so, just point me in the direction of the earlier post and I'll go read, if not could you enlighten the dullard.

 

:grin:

 

M

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BRA endurance workout

BRT RPM workout

If you go to tacx site and click on tacx coach all will be revealed. each have 12 different programmes getting progressively harder. At base level Billy is suggesting that you find a programme between 1&4. by using your heart monitor you will soon work out which programme suits.

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Just a quick note for week one where the turbo session is in brackets do that one if this is your first stab at a structured training plan

The sessions are divided into three programmes of four sessions P1 starts at 1,4,7,10

P2 2,5,8.11 p3 3,6,9,12

 

They are all progressive always try and ride at the cadance ang gear specified

If too hard lower slope again if too easy increase slope

These session will take your heart rate up but don't worry

 

The base training phase has been split with the first four weeks just really getting is used to the sessions and improving endurance The bike ride should be fairly easy on not overly taxing on the body

The second part will be harder and we will include a strength turbo session along with the start of the gym strength phase

 

Ideally we should have a weigh in and a test sometime before October any suggestions

Those who are multi sport should adapt to suit easiest turbo session to drop would be technique but if you are building endurance by swimming running maybe drop the endurance turbo set

 

Will post a guide to hr over the weekend

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  • 2 weeks later...

Alan

I use pure gym cheap and next to my work

I will try and attend turbo nights in club rooms

 

Could do a wee intro next Tuesday night

 

Also all will need to find out max heart rate and work out zones also will need to do functional power test required as a measurement tool and also for build phase when using power more

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Hi girls,

 

I started my training tonight too.

 

30k ride home in bonkers rainstorm, 360m of climbing, hit the hills hard with full light set and pannier to give extra weight.

 

I dried off in the crepuscular rays of a beautiful autumn sunset over Strathgryffe.

 

No computer or power meter. Just going by feel and lactic burn.

 

You indoor cissies are preparing to fail.

 

Strip off your gym leotards, man up and come out here in the real world.

 

Alan

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