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    Ted Smith: 6/7/2010 - 6/13/2010: Planned Time

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    - Ted Smith's training plan for June 8-13 includes speed intervals, endurance miles, recovery miles, power intervals, a road race, and more endurance miles. - The speed intervals consist of 10 sets of 15 seconds at a cadence of 110-120 rpm at 100% FTP. - The endurance miles are to be ridden at a moderate pace in the 85-95 rpm range at a heart rate slightly higher than foundation miles. - The recovery miles are to be ridden for 30-120 minutes at an easy pace with low resistance to aid recovery from hard workouts.

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    Ted Smith: 6/7/2010 - 6/13/2010: Planned Time

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    api-25924440
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    - Ted Smith's training plan for June 8-13 includes speed intervals, endurance miles, recovery miles, power intervals, a road race, and more endurance miles. - The speed intervals consist of 10 sets of 15 seconds at a cadence of 110-120 rpm at 100% FTP. - The endurance miles are to be ridden at a moderate pace in the 85-95 rpm range at a heart rate slightly higher than foundation miles. - The recovery miles are to be ridden for 30-120 minutes at an easy pace with low resistance to aid recovery from hard workouts.

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    - Ted Smith's training plan for June 8-13 includes speed intervals, endurance miles, recovery miles, power intervals, a road race, and more endurance miles. - The speed intervals consist of 10 sets of 15 seconds at a cadence of 110-120 rpm at 100% FTP. - The endurance miles are to be ridden at a moderate pace in the 85-95 rpm range at a heart rate slightly higher than foundation miles. - The recovery miles are to be ridden for 30-120 minutes at an easy pace with low resistance to aid recovery from hard workouts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    77 views3 pages

    Ted Smith: 6/7/2010 - 6/13/2010: Planned Time

    Uploaded by

    api-25924440
    - Ted Smith's training plan for June 8-13 includes speed intervals, endurance miles, recovery miles, power intervals, a road race, and more endurance miles. - The speed intervals consist of 10 sets of 15 seconds at a cadence of 110-120 rpm at 100% FTP. - The endurance miles are to be ridden at a moderate pace in the 85-95 rpm range at a heart rate slightly higher than foundation miles. - The recovery miles are to be ridden for 30-120 minutes at an easy pace with low resistance to aid recovery from hard workouts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    TrainingPeaks Details: 6/7/2010 - 6/13/2010 https://www.trainingpeaks.com/ui/Print/default.aspx?view=detail&perso...

    Ted Smith : 6/7/2010 - 6/13/2010

    Tuesday, June 08, 2010


    Bike : Speed Intervals 10x15sec

    Planned Time: 1:00:00

    Speed Intervals 10 x 15sec


    Notes - Goal: To develop speed and power for repeatability. How to do it: This
    workout should be performed on a relatively flat section road with a slight tailwind to
    enhance your top speed during the efforts. The gearing should be moderate but
    pedal cadence must be high 110 or higher. Speed- power and accelerations are the
    key elements, not heart rate. This workout builds up high levels of lactic acid, lactate
    tolerance trains your body to dissipate and buffer lactate. Normally the CTS Coaches
    will limit the length of the interval to no longer than one minute. Speed training is very
    stressful on the body and needs to be performed with great care. During weeks you
    perform speed intervals you should reduce your overall training hours to encourage
    recovery from the speed intervals. If you have to, shift into a lighter gear to maintain
    the cadence, but don't let the intensity of the interval drop. With a high cadence, you
    will train your body's adaptation to high speed efforts. Recovery between intervals is
    easy spinning. Recovery time between SI is limited in order to build repeatability and
    recovery.
    Set 1 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR
    Set 2 Duration: 15sec RPE: 5
    Set 3 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR
    Set 4 Duration: 15sec RPE: 5
    Set 5 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR
    Set 6 Duration: 15sec RPE: 5
    Set 7 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR
    Set 8 Duration: 15sec RPE: 5
    Set 9 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR
    Set 10 Duration: 15sec RPE: 5
    Set 11 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR
    Set 12 Duration: 15sec RPE: 5
    Set 13 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR
    Set 14 Duration: 15sec RPE: 5
    Set 15 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR
    Set 16 Duration: 15sec RPE: 5
    Set 17 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR
    Set 18 Duration: 15sec RPE: 5
    Set 19 Duration: 15sec Cadence: 110 - 120, RPE: 10, % FTP: 100, Percent HR:
    100%Max HR

    Wednesday, June 09, 2010


    Bike : Endurance Miles

    Planned Time: 1:00:00


    Workout Description:

    1 of 3 6/8/2010 9:21 AM
    TrainingPeaks Details: 6/7/2010 - 6/13/2010 https://www.trainingpeaks.com/ui/Print/default.aspx?view=detail&perso...

    Goal: This is one of the primary workouts for building an aerobic energy system that
    will increase your endurance capabilities. Expected benefits include: Increased size
    and strength in slow-twitch muscle fibers. Increased stroke volume from your heart.

    How to do it: Although similar to the FoundationMiles workout, the pace during the EM
    workout is quicker than during the FoundationMiles (FM) workout. It is performed at a
    moderate pace, but at a slightly higher heart rate (or power output) than the FM
    workout. Use your gearing as you hit the hills to remain in the saddle as you climb.
    Expect to keep your pedal speed up into the 85-95 RPM range. As with the FM
    workout, you will have a certain heart rate (or power) range for this workout. The goal
    is to not exceed the prescribed heart rate (or power) range. Even though the intensity
    is greater the closer you get to the heart rate ceiling, you are still using aerobic energy
    to power your cycling. At end of your EM ride, you should have spent at least 95% of
    the ride below your heart rate ceiling. If you are training with power, the longer the EM
    is, the lower your average power output should be and vice versa. The appropriate
    intensity will be determined by the results of the CTS field test.

    If you are training primarily with heart rate, you don't need to stay near the top of your
    EM heart rate range all the time. The range is wide to accommodate the changes in
    effort level resulting from uphills, downhills, headwinds, tailwinds, stopsigns and
    stoplights.

    Thursday, June 10, 2010


    Bike : Recovery Miles

    Planned Time: 1:00:00


    Workout Description:
    Goal:To speed the recovery process by riding at an easy pace at low resistance on
    flat terrain. Benefits include increasing blood flow to the muscles to help remove
    muscle soreness, reducing free radical build-up that cause muscle stress and
    damage. Studies have shown that active recovery at an appropriate pace leads to
    faster recovery than complete rest.

    How to do it: Recovery rides should be between 30-120 minutes in length on flat to
    rolling terrain. Keep your pedal speed slower than normal, staying in a light gear to
    keep resistance low. Heart rate must also remain low even if you hit any hills, just
    slow down and use your gears to keep the resistance low. The key to recovery rides
    is to ride just enough to engage the active recovery process but not long or intense
    enough to induce a training stress upon yourself. This is a workout that you will use
    during all your training periods.

    Even though the temptation is there to vegetate on the couch the day following a
    tough workout, use RR as an active recovery workout to jumpstart the process of
    repair and regeneration.

    Friday, June 11, 2010


    Bike : Power Intervals 2x2min

    Planned Time: 1:00:00

    Power Intervals 2x2min


    Notes - Goal: To increase power output during short intense efforts. How to do it:
    This workout can be performed on an indoor trainer because of the controlled
    environment allowing for a better comparison from one session to another. It can also
    be performed on a relatively flat section of road. The gearing should be moderate,
    but pedal cadence must be high (110 or higher). Take one minute to build up to the
    desired training zone, then maintain this intensity for the remaining interval. If your
    interval is less than 2 min, then take 15-30 seconds to build to a maximal intensity. It
    will be during the last two minutes of each interval that will develop your maximum

    2 of 3 6/8/2010 9:21 AM
    TrainingPeaks Details: 6/7/2010 - 6/13/2010 https://www.trainingpeaks.com/ui/Print/default.aspx?view=detail&perso...

    aerobic capacity. If you have to, shift into a lighter gear to maintain the cadence, but
    don't let the intensity of the interval drop. With a high cadence, your heart rate will
    remain extremely high and you will train your body's ability to deliver oxygen to the
    muscles. Recovery between intervals is easy spinning. If you are training with power,
    the prescribed range might be large. The goal of the workout is to produce the
    highest average power you can for the interval set. Power average might vary
    depeding on length and number of intervals. Among the athletes who use this
    interval session are Lance Armstrong and George Hincapie. Since the addition of
    this workout to Lance and George's training programs, CTS has seen them further
    develop their extraordinary ability to attack on steep hills late in races when everyone
    else is gasping for air.
    Set 1 Duration: 2min Cadence: 110 - 120, HR Zone: 7, Power Zones: 7, RPE: 10
    Set 2 Duration: 2min RPE: 5
    Set 3 Duration: 2min Cadence: 110 - 120, HR Zone: 7, Power Zones: 7, RPE: 10

    Saturday, June 12, 2010


    Race : Road Race

    Planned Time: 3:00:00

    Sunday, June 13, 2010


    Bike : Endurance Miles

    Planned Time: 2:00:00


    Workout Description:
    Goal: This is one of the primary workouts for building an aerobic energy system that
    will increase your endurance capabilities. Expected benefits include: Increased size
    and strength in slow-twitch muscle fibers. Increased stroke volume from your heart.

    How to do it: Although similar to the FoundationMiles workout, the pace during the EM
    workout is quicker than during the FoundationMiles (FM) workout. It is performed at a
    moderate pace, but at a slightly higher heart rate (or power output) than the FM
    workout. Use your gearing as you hit the hills to remain in the saddle as you climb.
    Expect to keep your pedal speed up into the 85-95 RPM range. As with the FM
    workout, you will have a certain heart rate (or power) range for this workout. The goal
    is to not exceed the prescribed heart rate (or power) range. Even though the intensity
    is greater the closer you get to the heart rate ceiling, you are still using aerobic energy
    to power your cycling. At end of your EM ride, you should have spent at least 95% of
    the ride below your heart rate ceiling. If you are training with power, the longer the EM
    is, the lower your average power output should be and vice versa. The appropriate
    intensity will be determined by the results of the CTS field test.

    If you are training primarily with heart rate, you don't need to stay near the top of your
    EM heart rate range all the time. The range is wide to accommodate the changes in
    effort level resulting from uphills, downhills, headwinds, tailwinds, stopsigns and
    stoplights.

    3 of 3 6/8/2010 9:21 AM

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