Program Details
Octoberfest...
By Michael Sherman
Ahhh fall. Changing leaves, cool air, and a time to relax after the season. The juniors ended early after nationals and have been resting for the past three weeks. Some of you may have pounded it out to the bitter end. While some of you may have taken an early break for various reasons (like my job...) as I did. What ever the case, October is a good time to get good rest, ensure a full recovery has taken place, and begin to align for next year.
For those of you who are rested and feeling anxious to get going again, think about some easy club rides to enjoy the changing leaves. Think about not going closer than about 10 beats to your LT HR — easy easy is the name of the game! A couple good workouts to consider will be 15-20 min climbs, but done at a very moderate pace to get some muscle tension and strength work. Another good low stress, but high benefit, workout is the burst. The burst is done in the little ring and only lasts about 5-10 seconds. These should hit about 150% of your LT watts, or a perceived exertion of about 7, but for a short no-notice burst of energy. Throw in an endurance ride or two and you’ve got a plan for October. Don’t ride if you don’t feel like it.
For those of you who held on to the end — rest rest rest. Take a vacation without your bike. Do that house project you’ve been putting off for the entire season. What ever it may be — take a break. You can show up to team breakfast, and then just go home. Everyone will be on the plan and we’ll be back to team paceline soon enough.
Finally, start to align with your coach on next seasons goals. What will it take to get there? What are the major tools, like periodic testing, key workouts, and time commitments that it will take to get you on top of your game? What major races do you have your eye on? Do you know your limiter? Your power profile? All key questions, and with a little down time to consider these things, the vision becomes more clear. You may even consider writing down your season goals.
By Michael Sherman
Ahhh fall. Changing leaves, cool air, and a time to relax after the season. The juniors ended early after nationals and have been resting for the past three weeks. Some of you may have pounded it out to the bitter end. While some of you may have taken an early break for various reasons (like my job...) as I did. What ever the case, October is a good time to get good rest, ensure a full recovery has taken place, and begin to align for next year.
For those of you who are rested and feeling anxious to get going again, think about some easy club rides to enjoy the changing leaves. Think about not going closer than about 10 beats to your LT HR — easy easy is the name of the game! A couple good workouts to consider will be 15-20 min climbs, but done at a very moderate pace to get some muscle tension and strength work. Another good low stress, but high benefit, workout is the burst. The burst is done in the little ring and only lasts about 5-10 seconds. These should hit about 150% of your LT watts, or a perceived exertion of about 7, but for a short no-notice burst of energy. Throw in an endurance ride or two and you’ve got a plan for October. Don’t ride if you don’t feel like it.
For those of you who held on to the end — rest rest rest. Take a vacation without your bike. Do that house project you’ve been putting off for the entire season. What ever it may be — take a break. You can show up to team breakfast, and then just go home. Everyone will be on the plan and we’ll be back to team paceline soon enough.
Finally, start to align with your coach on next seasons goals. What will it take to get there? What are the major tools, like periodic testing, key workouts, and time commitments that it will take to get you on top of your game? What major races do you have your eye on? Do you know your limiter? Your power profile? All key questions, and with a little down time to consider these things, the vision becomes more clear. You may even consider writing down your season goals.
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Based on a work at
wattagetraining.com.