designing a training program worthy of indoor cycling 2.0
DESCRIPTION
Designing a Training Program Worthy of Indoor Cycling 2.0. Carl Foster, Ph.D., FACSM Department of Exercise and Sport Science University of Wisconsin-La Crosse. Training Goals. What do you want to achieve Health Fitness Event challenges Competitive performance - PowerPoint PPT PresentationTRANSCRIPT
-
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