Running Head: Cyclist Client Training Plan

EXHS 163-001: Fitness, Assessment and Design

Jesseca Rogers

College of Western Idaho

Cyclist Client Training Plan

Contents:

Client Information……………………………………………………………………… 1

Risk Classification…………………………………………………………………1

Client Goals………………………………………………………………………. 2

Pre-Program Assessments………………………………………………………… 3

Training Prescription…………………………………………………………………… 5

Training Plan Rationale………………………………………………………… 5

Short Term Training Plan………………………………………………………. 7

Long Term Training Plan………………………………………………………… 8

Appendix A: January Microcyle……………………………………………………….11

Appendix B: Six Month Macrocycle………………………………………………….. 19

Appendix C: Facilitated Stretching (PNF) Guidelines………………………………. 20

Appendix D: LTHR Zones…………………………………………………………….. 21

References………………………………………………………………………………. 22
 1
Cyclist Client Training Plan
Client Information

Mr. Uno is a healthy, 35 year old accountant living in the Pacific Northwest who has

been cycling for the past three years. The client participates in local cycling group rides, as well

as solo rides when deemed appropriate. The client’s average week consists of three to four rides,

each ranging from an hour to an hour and a half in duration at an intensity described as

“comfortable. Mr. Uno currently participates in stationary cycling as well as outdoor cycling, and

has registered for a 100-mile century bicycle race at the end of April. As the client regularly

works long hours, and with the impending arrival of tax season, combined with the fact that the

client has a relatively small amount of base mileage, time available to train will be the largest

barrier encountered.

Risk Classification

Mr. Uno currently has expressed concerns regarding some increasing blood pressure

readings as well as “creeping” cholesterol totals. Additionally, the client presents with a minor

back pain complaint and appears to be preoccupied with a perceived weight problem, despite

maintaining a healthy BMI and lifestyle: per ACSM Guidelines, the client’s BMI is “normal” at

22.4 (ACSM's Guidelines for Exercise Testing and Prescription, 2018, p. 70). In regards to

increasing blood pressure readings, this could correlate with the reported increase in stress levels

as of late. Mr. Uno has been referred to a primary care physician to discuss further testing for

increasing blood pressure and cholesterol, and has been advised to discuss a referral to a

counselor with the PCP to review negative self-effect in terms of body image and weight

preoccupation. The client’s back pain appears to be a direct result of his work duties; a

recommendation was put forward to investigate the acquisition of a standing desk. In summation,
 2
Cyclist Client Training Plan
Mr. Uno is a low risk client who has no personal or family history that would contraindicate

commencing a moderate to vigorous training program to increase his cycling abilities.

Client Goals

Mr. Uno is a highly motivated recreational cyclist; though not a novice cyclist, the client

is a novice in regards to cycling competition and endurance racing, and has a stated goal to

attempt to complete a century (100 mile) ride in April. After an initial meeting, the following

SMART goals and the progression to reach those goals were discussed and agreed upon:

Main goal: Complete a 100-mile century race in April.

Microgoal # 1: Increase aerobic endurance (duration) to 6 hours by week 22 of training.

Step 1: Increased aerobic mileage, with a progressive build of ~10% per week.

Step 2: Increase anaerobic endurance by reaching LTHR Zone 5B (see Appendix D) in

Build II training phase, successfully reaching 30 minutes in duration.

Microgoal # 2: Increase muscular fitness through endurance, strength and power training,

progression being measured in terms of sets and reps completed as well as %-1RM,

through week 21 of training.

Step 1: Hypertrophy/muscular endurance will be performed through at least two blocks of

training: the AA/Build I phase with % 1-RM increasing to 60% by week 5; the Base I

phase will see %1-RM reach 50%, but a progressive build in reps to 2x40 in week 17.
 3
Cyclist Client Training Plan
Step 2: A progressive build of strength will be accomplished in two blocks: Base II will

see an increase in lift load by ~10% each week, based upon body weight; Build II will

progress to 80% 1-RM by week 21.

Step 3: Progressive muscular power build will be completed in the Base III training

phase, seeing an increase in sets and reps, reaching 60% 1-RM by week 12.

The weekly and monthly goals were set with the client’s current cycling mileage and

muscular strength abilities, in accordance with SMART principals. The average cyclist rides at a

comfortable pace of approximately 12.5 mph; at a maximum ride of 1.5 hours, no more than four

times per week, the client is riding approximately 75 miles per week, at the most (Friel, The

Cyclist's Training Bible, 2009, p. 121). A progressive base build of roughly 10% per week is

appropriate given Mr. Uno’s current abilities as well as the current time constraints, in regards to

both the registered race as well as time available for training. An increase of more than 10%

opens the client up to potential injury; a progressive build of less than 10% would not ensure that

Mr. Uno will be physically conditioned to complete the century race. A build of this amount

would ensure proper overload and challenge to the cardiorespiratory system, in accordance with

the FITT-VP principals set forth by ACSM Guidelines (ACSM's Guidelines for Exercise Testing

and Prescription, 2018, p. 160).

Pre-Program Assessments

Mr. Uno’s pre-exercise assessment would consist of various tests including a biometric

assessment, a muscular fitness assessment, flexibility assessment, and a lactate threshold heart

rate (LTHR) test (ACMS’s Guidelines for Exercise Testing and Prescription; Friel, the Cyclist’s

Training Bible, 2009, pp. 71-72).

 4
Cyclist Client Training Plan
The biometric assessment, muscular fitness assessment and flexibility assessment will

provide baseline data for the client’s muscular strength, endurance and flexibility. Baseline

readings will provide the opportunity to observe potential muscle imbalances and will assist in

designing Mr. Uno’s individual training program. Baseline data will also be used in comparison

with future assessments, indicating progression (or lack thereof) in the client’s endurance and

fitness levels (Garber, et al., 2011, p. 1334).

Biometric data will consist of measurement of resting heart rate, blood pressure, and

body composition testing (waist to hip ratio and body mass index measurements). The muscular

fitness assessment will consist of the basic YMCA pushup test; after adequate warm up, the

client will perform as many pushups as possible consecutively until proper form is broken for

two consecutive pushups, or until the client is forcibly strained (ACSM's Guidelines for Exercise

Testing and Prescription, 2018, p. 102). Flexibility data will be recorded using the YMCA sit and

reach test, utilizing a “sit-and-reach” box; this data will be beneficial in measuring the client’s

current hamstring flexibility and whether or not this, in conjunction with abdominal strength

issues, could be contributing to lower back pain (ACSM, p.104).

Lactate threshold testing (LTHR) will be used in place of maximum heart rate testing.

Studies indicate that the discrepancy between heart rate and workload could result in differences

in mechanical and physiological work being performed by the athlete (Roffey, Byrne, & Hills,

2007, p. 1325). LTHR zone training will provide a more accurate and objective target to

effectively reach proper workload. Additionally, racing performance is markedly improved when

the athlete is able to achieve increased speed and power with lower levels of lactate

accumulation (Friel, The Cyclist's Training Bible, 2009, p. 42). Training intensities will be

prescribed accordingly (see Appendix D).

 5
Cyclist Client Training Plan
LTHR trial: the client will ride a 30 minute time trial. Using a heart rate monitor strap;

ten minutes into the ride Mr. Uno will document heart rate data by using the “Lap” feature on a

GPS watch. The client will then continue the time trial for 20 additional minutes. The average

heart rate for the remaining 20 minutes will be established as the client’s baseline LTHR (Friel,

The Cyclist's Training Bible, 2009, p. 47). The LTHR will be used to appropriately prescribe

training intensities, and help the client ascertain what LTHR zone should be targeted in different

stages of the goal race.

Training Prescription:

Training Plan Rationale

In the interest of time demands and specificity, the majority of the client’s training plan

will center on his cycling. Mr. Uno’s plan is designed in a linear progression model around the

following principals:

1. Multi-system training (using both RPE and LTHR zones) provides both subjective and

objective data, allowing the cyclist to train more effectively and, in accordance, race

more effectively (Friel, The Cyclist's Training Bible, 2009, p. 50). As such, the client will

train using the RPE method at least once per week, as well as LTHR zone training

multiple times per week, during various cycling drills and rides. This will enable the

client to be familiar with the physiological responses associated with different “zones”

and control his intensity levels appropriate to the prescribed exercise.

2. A century cycling race requires the ability to perform adequately across multiple

dimensions (endurance, strength, power) for an increased amount of time. Accordingly,

the client will train across all three dimensions in both cycling and muscular fitness. Base
 6
Cyclist Client Training Plan
building periods have been designed for all dimensions in the client’s planned cycling

hours; build periods have also been incorporated to increase on these gains in order to

reach optimal results by race day. Periodized muscular fitness training has been

incorporated in the client’s plan, with exercises prescribed with the specificity of cycling

in mind, appropriately simulating and targeting muscles, movement types, movement

velocity and contraction type and force necessary for the sport (Sale & MacDougall,

1981, p. 91).

3. Progression of training, when time is a limiting factor, is dependent upon the client’s

commitment to the established SMART goals and dedication to improvement; goal

difficulty and specificity will directly impact performance improvement (Bar-Eli,

Tenenbaum, Pie, Btesh, & Almog, 1997, p. 133). The client’s training plan has been

designed around very specific, difficult and time sensitive goals and will require full

commitment upon Mr. Uno’s part to progress as planned.

Another area of consideration to be addressed is the repeated motions specific to cycling

and their effects on the client’s mobility and flexibility. As such, yoga, stretching for flexibility

and proprioceptive neuromuscular function stretches will be incorporated into the training plan

four times per week, respectively, to counteract the potential for reduced range of motion of

joints and overall flexibility issues. Because cycling involves repetitive actions that can produce

hypertonic muscles and inhibition effects, stretches will be performed with cycling specificity in

mind (McAtee & Charland, 2014, p. 12).

 7
Cyclist Client Training Plan
Short Term Training Plan

The one month training plan for November (Appendix A) will primarily focus on

initiating training processes, anatomical adaptation and building long ride base mileage in by

roughly ~10% each week. Along with interval training and aerobic rides, the client will engage

in strength training exercises two times per week during a planned lunch break to address,

correct and prevent further lower back pain due to muscle imbalances, and to compliment the

prescribed cycling power, speed and endurance base building exercises and drills. The first week

of training (week one) will focus on biometric assessment, lactic threshold heart rate testing,

flexibility testing, and muscular fitness assessments to gauge the client’s baseline data.

 Interval training mileage will be initiated and performed once per week through week

five. These drills will be performed in specified RPE or LTHR zones, dependent upon

which exercise is being completed. Road racing is primarily an endurance sport: the

speed drills in this period are designed to build the client’s speed and endurance levels, to

build leg strength specific to road cycling, and to increase aerobic endurance (Friel, The

Cyclist's Training Bible, 2009, p. 137).

 Long ride duration will increase from 2 hours in week 2, to 2.75 hours in week five—an

approximate build of 10%, overall—which should help combat potential overuse injuries

commonly reported in novice cyclists, while still creating an aerobic overload (Wilber,

Holland, Madison, & Loy, 1994, p. 201).

 Muscular fitness workouts will progress in sets and reps, starting at a load of 40% 1-RM

in week two and ending at a load of 60% 1-RM in week five. The anatomical adaptation

(AA) phase will take place between weeks two and three, and is primarily used to prepare

the body (muscles and tendons) for the increased loads in the next phases of training, as
 8
Cyclist Client Training Plan
well as to improve aerobic endurance through increased muscle fiber recruitment and

efficiency of oxygen use by the muscles (Friel, The Mountain Biker's Training Bible,

2000, p. 179). In the interest of time, and given the fact that the client is in a decent state

of fitness, the AA phase will be two weeks long and then transition to the Base I (MS)

phase, which will focus on strength building. The Base I phase improves the ability of the

cyclist to lift heavy loads and is necessary to enable the central nervous system to recruit

and increased amount of muscle fibers (Friel, The Mountain Biker's Training Bible, 2000,

p. 180). Muscular fitness components will focus on leg strength as well as “core”

strength, due to their specificity in relation to cycling, but will also address upper body

strength training in an effort to maintain total body fitness, in accordance with ACSM

guidelines (ACSM's Guidelines for Exercise Testing and Prescription, 2018, p. 163).

 Progression for static stretching will be measured in amount of time the client is able to

hold the stretch, eventually reaching duration of a full 60 second stretch, per muscle

group (ACSM, p.170).

Long Term Training Plan

Mr. Uno’s six month macrocycle (Appendix B) has been designed around the principals

listed above. In accordance with the concept of periodization training, the client will progress

from creating a general and base fitness level, to a fitness level that will match the demands of

the goal race (Friel, The Mountain Biker's Training Bible, 2000, p. 80):

 The client’s cycling focus will be, mainly, on increasing the duration of LTHR zone 2

rides, to prepare for the aerobic demands of the upcoming century race. Rides involving

RPE will still be incorporated on a weekly basis. Drills intended to familiarize the client
 9
Cyclist Client Training Plan
with LTHR zones 3, 4 & 5 will also be included in the prescribed cycling workouts; this

is done to ensure maximum utilization and development of muscular, aerobic and

anaerobic endurance necessary for completion of a century race. Such drills are a

necessary progression to increase stress within each training week and increase overload.

This will further guarantee that Mr.Uno will be accurately able to distinguish

physiological responses to heart rate zones, and be able to adjust the intensity as

necessary without the aid of electronic devices (Friel, The Cyclist's Training Bible, 2009,

p. 47).

 Muscular fitness (weight) training will continue throughout the macrocycle. Maintaining

basic muscular strength and endurance are important factors; the cessation of strength

training could result in loss of strength gains. Incorporation of endurance training blocks

will increase the efficiency of the client’s muscle oxygen capacity. Muscular endurance

training will increase the energy production within the muscles by increasing capillary

density and mitochondria, enabling the client to better manage fatigue at an increased

load level (Friel, The Mountain Biker's Training Bible, 2000, p. 182). Power workouts

will be utilized to increase the body’s ability to quickly and effectively recruit fast twitch

muscle fibers, which translates to greater ability to effectively complete short, steep hill

sprints in a racing situation.

 The client will undergo assessments (biometric, muscular fitness, flexibility and LTHR)

in training weeks 13 and 24, to gauge progress and biological responses to training.

Repeat LTHR testing, in particular, will provide useful insight as to whether or not the

client has increased the lactate threshold, indicating proper training. Data provided by

these assessments will be used to continue with, or refine the training plan as necessary
 10
Cyclist Client Training Plan
(Garber, et al., 2011, p. 1334). Overall, repeated testing should indicate increased leg

power, reduced lactic acid production, increased blood volume, as well as enhanced

cognitive skills (Friel, The Mountain Biker's Training Bible, 2000, p. 81).

The client’s macrocycle plan is subject to modification based on the ability to successfully

complete the stated goals set forth each month, as well as personal health factors. Additionally,

the training plan could be altered pending assessment results obtained in training week 13. Given

the client’s extremely tight timeline and with training time being minimal in comparison to his

goal, Mr. Uno’s training plan is quite rigid without much room for amendment.
 11
Cyclist Client Training Plan
Appendix A: January Microcycle

2* MF (lunch) CR CR/Active MF (lunch) CR Rest CR

-5 min warm -10 min warm Rest/NM: -5 min warm 50 min Aerobic Day 2 Hr. Aerobic
up: light spin up/cool down: Recovery up: light spin Ride: Ride
RPE-2 ride (rolling hill course) (rolling hill
Load: 40% 1- Spin Ups: to/from Load: 40% 1- -10 min warm course) -maintain
RM (downhill slope) work RM up/cool down: LTHR zone 2
Sets: 2 -1 min max -LTHR Sets: 2 LTHR zone 1 -high cadence
Reps: 20 cadence at RPE 6- zone 1 Reps: 20 -after warmup, -seated hill climbs
rest 60-90 8**** rest 60-90 maintain LTHR
seconds -3 min recovery 30 Min seconds zone 2 PNF/NM/Flex***
between sets REPEAT 6x Yoga @ between sets -high cadence Stork Stand
1. leg press lunch 1. step ups -seated hill climbs Triangle-each leg
2. chin-ups**: Flex (lunch): 2. seated rows Pull-down
3 sets x 10 Warm up: 10 min 3. hamstring Flex (lunch): Squat-no
reps walk curls Warm up: 10 min contraction
3. hamstring Hold: 15 sec 4. chest press walk Wall Lean-each
curl Repeat: 4 x 5. knee Hold: 15 sec leg
4. push-ups Pigeon pose (each extension Repeat: 4 x Twister-each side
5. heel raises side) 6. seated twist Pigeon pose (each
6. twisting sit Lying buttock side)
ups stretch (each side) -5 min cool Lying buttock
Lunge calf stretch down: light stretch (each side)
-5 min cool (each side) spin Lunge calf stretch
down: light Overhead tricep (each side)
spin stretch (each side) Shoulder/tricep
Bilateral lying stretch Overhead
quad stretch tricep stretch (each
Arm across chest side)
stretch (each side) Bilateral lying
Stability ball quad stretch
back/ab stretch Arm across chest
 12
Cyclist Client Training Plan
Bicep wall stretch stretch (each side)
(each side) Stability ball
back/ab stretch
Bicep wall stretch
(each side)

Total:
4hr 4 Bike time: 1 hr 10 Total Time: 2 hr
min Bike time: 44 min min 10 min
*Week 1: Biometric assessment/graded exercise testing/muscular fitness assessment

**optional: band assist or cable-assist chin-ups ***see Appendix C **** see Appendix D for LTHR zones
 13
Cyclist Client Training Plan
Appendix A: January Microcycle

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

3 MF (lunch) CR CR/Active MF (lunch) CR Rest CR
-5 min warm Isolated Leg Drills Rest/NM/Flex: -5 min 50 min Aerobic Day 2.25 Hr. Aerobic
up: light spin (30 min): Recovery ride warm up: Ride: Ride
Load: 40% 1- (downhill slope) - to/from work light spin (rolling hill course) (rolling hill
RM 10 min warm -LTHR zone Load: 50% -10 min warm course) –maintain
Sets: 2 up/cool down: 1**** 1-RM up/cool down: LTHR zone 2
Reps: 25 RPE-2 Sets: 3 LTHR zone 1 -high cadence
rest 60-90 -cycle at increased 30 Min Yoga Reps: 20 -after warm up, -seated hill climbs
seconds cadence focusing @ lunch rest 60-90 maintain LTHR
between sets power into a single seconds zone 2 PNF/NM/Flex***
1. squats leg; switch legs between -high cadence Stork Stand
2. standing upon fatigue sets -seated hill climbs Triangle-each leg
rows -focus on avoiding 1. leg press Pull-down
3. hamstring dead zones 2. lat pull- Flex (lunch): Squat-no
curls -RPE: 6-8 downs Warm up: 10 min contraction
4. push-ups 3. hamstring walk Wall Lean-each
5. heel raises F Flex (lunch): curls Hold: 15 sec leg
6. cable Warm up: 10 min 4. chest Repeat: 4 x Twister-each side
standing walk press Pigeon pose (each
twisting Hold: 15 sec 5. knee side)
crunch Repeat: 4 x extension Lying buttock
-5 min cool Pigeon pose (each 6. Russian stretch (each side)
down: light side) Twist: 3x20 Lunge calf stretch
spin Lying buttock (each side)
stretch (each side) -5 min cool Overhead tricep
-5 min cool Lunge calf stretch down: light stretch (each side)
down: light (each side) spin Bilateral lying
spin Overhead tricep quad stretch
stretch (each side) Arm across chest
Bilateral lying stretch (each side)
quad stretch Stability ball
 14
Cyclist Client Training Plan
Arm across chest back/ab stretch
stretch (each side) Bicep wall stretch
Stability ball (each side)
back/ab stretch
Bicep wall stretch
Total: 4 (each side)
hr. 25 Bike time:1hr 10 Total time: 2hr
min Bike time:50 min min 25min
***see Appendix C ****see Appendix D for LTHR zones
 15
Cyclist Client Training Plan
Appendix A: January Microcycle

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

4 MF (lunch) CR CR/Active MF(lunch) CR Rest Day CR
-5 min warm -10 min warm Rest/NM: -5min warm up: 50 min 2.5 Hr. Aerobic
up: light spin up/cool down: Recovery light spin Aerobic Ride: Ride
RPE-2 ride to/from (rolling hill (rolling hill
rest 90 Spin Ups: work rest 90 seconds course) -10 course) -maintain
seconds (downhill slope) -LTHR zone between sets min warm LTHR zone 2
between sets -1 min max 1**** 1. Freebar Squat up/cool down: -high cadence
1. Freebar cadence at RPE @ 1.3xBW, 2 LTHR zone 1 -seated hill climbs
Squat @ 6-8 30 Min sets, 3 reps -after warm
1.3xBW, 2 sets, -3 min recovery Yoga @ 2. Seated Row @ up, maintain PNF/NM/Flex***
3 reps REPEAT 6x lunch 0.5xBW, 2 sets, LTHR zone 2 Stork Stand
2. Seated Row Flex (lunch): 3 reps -high cadence Triangle-each leg
@ 0.5xBW, 2 Warm up: 10 3. Abdominal -seated hill Pull-down
sets, 3 reps min walk twist 3x25 @ climbs Squat-no
3. Abdominal Hold: 15 sec 50% 1-RM contraction
twist 3x25 @ Repeat: 4 x 4. chest press, Flex (lunch): Wall Lean-each
50% 1-RM Pigeon pose 3x25 @ 50% 1- Warm up: 10 leg
4. chest press, (each side) RM min walk Twister-each side
3x25 @ 50% 1- Lying buttock 5. hamstring curl Hold: 15 sec
RM stretch (each 3x25 @50% 1- Repeat: 4 x
5. hamstring side) RM Pigeon pose
curl 3x25 Lunge calf 6.Standing Row (each side)
@50% 1-RM stretch (each 0.4xBW, 2 sets, Lying buttock
6.Standing side) 3 reps stretch (each
Row 0.4xBW, Overhead tricep side)
2 sets, 3 reps stretch (each -5 min cool Lunge calf
side) down: light spin stretch (each
-5 min cool Bilateral lying side)
down: light quad stretch Overhead
spin Arm across tricep stretch
 16
Cyclist Client Training Plan
chest stretch (each side)
(each side) Bilateral lying
Stability ball quad stretch
back/ab stretch Arm across
Bicep wall chest stretch
stretch (each (each side)
side) Stability ball
back/ab
stretch Bicep
wall stretch
(each side)
Total:
4hr. 34 Bike time: 44 Bike time: 1hr Total time: 2hr 40
min min 10 min min
**optional: band assist or cable-assist chin-ups

***see Appendix C

****see Appendix D for LTHR zones

 17
Cyclist Client Training Plan
Appendix A: January Microcycle

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

5 MF (lunch) CR CR/Active MF(lunch) CR Rest CR
R&R -5 min warm Form Sprints: Rest/NM: -5 min warm up: 50 min Aerobic Day 2.75 Hr. Aerobic
up: light spin (downhill course) Recovery light spin Ride: Ride
-10 min warm ride (rolling hill (rolling hill
rest 90 seconds up/cool down: to/from rest 90 seconds course) -10 min course) -maintain
between sets LTHR zone 1 work between sets warm up/cool LTHR zone 2
1. Freebar Squat -15 sec. sprint -LTHR 1. Freebar Squat down: LTHR zone -high cadence
@ 1.4xBW,1 LTHR zone 5**** zone 1 @ 1.4xBW,1 1 -seated hill climbs
set, 3 reps (10 sec standing/5 set, 3 reps -after warm up,
2. Seated Row sec sitting) 30 Min 2. Seated Row maintain LTHR PNF/NM/Flex***
@ 0.6xBW,1 -5 min recovery Yoga @ @ 0.6xBW,1 zone 2 Stork Stand
set, 3 reps REPEAT 5x lunch set, 3 reps -high cadence Triangle-each leg
3. Abdominal Flex (lunch): 3. Abdominal -seated hill climbs Pull-down
twist 2x10 @ Warm up: 10 min twist 2x10 @ Flex (lunch): Squat-no
60% 1-RM walk 60% 1-RM Warm up: 10 min contraction
4. chest press, Hold: 15 sec 4. chest press, walk Wall Lean-each
2x10 @ 60% 1- Repeat: 4 x 2x10 @ 60% 1- Hold: 15 sec leg
RM Pigeon pose (each RM Repeat: 4 x Twister-each side
5. hamstring side) 5. hamstring Pigeon pose (each
curl 2x10 Lying buttock curl 2x10 side)
@60% 1-RM stretch (each side) @60% 1-RM Lying buttock
6.Standing Row Lunge calf stretch 6.Standing Row stretch (each side)
0.5xBW,1 sets, (each side) 0.5xBW,1 sets, Lunge calf stretch
3 reps Overhead tricep 3 reps (each side)
stretch (each side) Overhead tricep
-5 min cool Bilateral lying -5 min cool stretch (each side)
down: light spin quad stretch down: light spin Bilateral lying
Arm across chest quad stretch
stretch (each side) Arm across chest
Stability ball stretch (each side)
 18
Cyclist Client Training Plan
back/ab stretch Stability ball
Bicep wall stretch back/ab stretch
(each side) Bicep wall stretch
(each side)
Total:
4hr 41 Bike time: ~36 Bike time: 1 hr 10 Total time: 2 hr
min min min 55 min

***see Appendix C

****see Appendix D for LTHR zones

 19
CyclistClientTrainingPlan
AppendixB:SixMonthMacrocycle

Weeks
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24
November December January February March April
AA
Base I
Base II
Base III
Build I
Build II
Peak/Race
6 Month Plan

Monthly Goal

Increase cycling Endurance time ~ 10% each week; Increase cycling Endurance time ~20% Increase cycling endurance time by ~20% by Increase cycling endurance time ~ 20% by Increase cycling endurance time ~20% by
endurance/hypertrophy-weight load will increase from 40% 1-RM to by month's end; build strength weight month's end; build power by increasing month's end; endurance/hypertrophy- month's end; maintain strength gains by Successful completion of
60% 1-RM load by 30% weight load from 40% 1-RM to 60 % 1-RM increase reps to 50 reps @50% 1-RM increasing weight load to 80% 1-RM. century Race (week 24)

Focus

Cycling Planned Min/Wk

Zone 1 –AR* 70 70 70 70 70 70 70 70 70 70 70 70 70 70 70 70 70 70 70 70 70 40 40
Zone 2-
170 185 200 215 230 245 260 230 275 290 305 275 320 335 350 320 365 380 395 365 410 155
Assessments

Aerobic

Zone 3-Tempo 20 30 20 30 20 35 40
Zone 4/5A-
LT/SLT 24 30 24 27 28 32 30 24 20 25
Zone 5 B-
Aerobic Cap. 30 20 10 20 30 30 25
Drills S1 S2 S1 S5 M1 S1 M1 S2 S3 F2 S5 F1 M2 P1 M3 F1 M5 S6 P2 M2 A2 M1 S6
Total Cycling
Hrs 4.4 4.75 4.9 5.2 5.3 5.7 6 5.5 6.1 6.5 6.75 6.25 6.9 7.1 7.3 7.1 7.75 7.8 8.3 7.7 8.5 3.9 1.1
Assessment
Race
Flexibility
Min/week 66 66 66 66 66 66 66 66 66 66 66 66 66 66 66 66 66 66 66 66 66 66 66
Muscular Fitness
Strength 2x6 1x6 3x6 3x6 3x6 2x10 3x10 2x12 3x8 2x12
Power 2x15 2x12 3x10 3x15
Assessments

Assessments
Endurance 2x20 2x25/3x20 3x25/2x20 2x10 1x40 2x40 1x50 2x40 1x50 2x40
60/50; 60/8
% 1-RM 40 40/50 50/60;** ** ** ** ** ** 40 50 60 50 30 40 50 40 60/80 60/80 0 60/80 50 40
 *Time calculated in Zone I also includes one recovery ride to/from work each week
 ** load based on body weight and is variable depending upon lift being performed: load will increase ~ 10% each week, weeks 4-9
 20
Cyclist Client Training Plan
Appendix C:

Facilitated Stretching Guidelines:

 Actively move the limb to lengthen your target muscle to the end of its range, holding for
ten seconds (static stretch).
 Isometrically contract the target muscle for five seconds
 After the isometric contraction, actively move your limb back to the static stretch to
stretch the target muscle to a new ROM.
 Repeat static/contraction stages until the target muscle has been stretched for a total of 60
seconds. (Example: 10 second static stretch + 5 second contraction = 15 second stretch,
so the stretch would need to be repeated four times to equal 60 seconds)
 End the stretch in the static stretch position, holding for ten seconds.
o Considerations/Principles:
 Always use proper positioning to isolate your target muscle.
 Use self-stabilization to prevent compensation.
 Always use correct breathing techniques. Do not hold your breath.
 Be certain to exert appropriate effort in the contraction phase.
 The target muscle will be stretched by contracting the opposing muscle.
(Example: contract the quadriceps/psoas in the triangle stretch to stretch
your hamstrings)
 DO NOT stretch to the point of pain!

Handout demonstrating illustrations of stretches and proper stretching technique including

the above guidelines provided to the client, as well as in person demonstration during Week 1
Assessments.
 21
Cyclist Client Training Plan
Appendix D:

LTHR Training Zones

Zone % LTHR

1-Recovery 65-81% (<LTHR-35 beats)

2-Aerobic 85-90% (25-35 beats below LTHR)

3-Tempo 90-95% (15 beats below LTHR, up to LTHR)

4/5a-Subthreshold 100-102% (tested LTHR)

5b-Aerobic Capacity 102-110% (5-10 beats above LTHR)

 22
Cyclist Client Training Plan
References

ACSM's Guidelines for Exercise Testing and Prescription (Vol. 10). (2018). Philadelphia:

Wolters Kluwer.

Bar-Eli, M., Tenenbaum, G., Pie, J. S., Btesh, Y., & Almog, A. (1997). Effect of goal difficulty,

goal specificity and duration of practice time intervals on muscular endurance

performance. Journal of Sports Sciences, 15(2), 125-135.

Delavier, F. (2010). Delavier's Stretching Anatomy. Champaign: Human Kinetics.

Friel, J. (2000). The Mountain Biker's Training Bible. Boulder: Velo Press.

Friel, J. (2009). The Cyclist's Training Bible (Fourth ed.). Boulder, Colorado: Velo Press.

Garber, C., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Nieman, D. C., &

Swain, D. P. (2011, July). American College of Sports Medicine position stand. Quantity

and quality of exercise for developing and maintaining cardiorespiratory,

musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for

prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359.

doi:10.1249/MSS.0b013e318213fefb

McAtee, R. E., & Charland, J. (2014). Facilitated Stretching (Fourth ed.). Champaign, IL:

Human Kinetics.

Roffey, D. M., Byrne, N. M., & Hills, A. P. (2007). Effect of stage duration on physiological

variables commonly used to determin maximum aerobic performance during cycle

ergometry. Jou8rnal of Sports Sciences, 25(12), 1325-1335.

 23
Cyclist Client Training Plan
Sale, D., & MacDougall, D. (1981). Specificity in strength training: A review for the coach and

athlete. Canadian Journal of Applied Sport Sciences, 87-92.

Wilber, C., Holland, G. J., Madison, R. E., & Loy, S. F. (1994). An epidemiological analysis of

overuse injuries among recreational cyclists. Orthopedics and Clinical Science, 201-206.

www.iconnutrition.com. (2016). Retrieved April 17, 2018, from ICON Nutrition:

https://www.iconnutrition.com/blog/vo2-max-vs-lactate-threshold-training/