Smart Cycling Bike Shop, Inc.

Basic Junior Athlete Training Session Samples

This section contains sample junior level heart rate based training sessions for the standard physical and tactical skills that will be listed on a monthly training program. The individual sessions are broken down into simple steps and follow the exact same format. These sessions are designed to add structure and focus to training. Smart Cycling also designs power based training sessions for athletes who use a power meter instead of a heart rate monitor. Here are some basic guidelines for using these sessions properly:

1.      There will be occasions when time constraints will prevent you from doing an entire session. Do as much of the assigned session as possible, as well as possible. Do not attempt to finish a session just for the sake of finishing. It is better to do half a session very well than to do the entire session badly or under a state of fatigue. If during the course of a session you find yourself unable to maintain the desired effort level, stop the session and finish the ride easy.

2.      If you have to miss a day of training, do not attempt to make it up the next day. Simply write the day off and go on. If you do not feel up to the demands of a given session, you should pick a session of lesser intensity as a substitute.

3.      If your training plan calls for Unstructured Training, do not use any session in this manual. The goal of any unstructured training is to remove the pressure of following specific patterns or restrictions. There are times when the best training is to just ride the bike for fun.

SAMPLE TRAINING SESSION

Lactate Tolerance Session                       Zone 4                    Intensity 80          Lt4

                                                                   Lt4#1                     Lt4#2                     Lt4#3

Total Number of Efforts:                        2                             3                            4

Time of Each Effort:                               25 minutes               20 minutes              20 minutes

Cadence of Effort:                                  105 rpm                  110 rpm                 115 rpm

Heartrate per Effort:                               Zone 4                    Zone 4                   Zone 4

Recovery Time Between Efforts:          10 minutes              10 minutes              10 minutes

Recovery Time Between Sets:               n/a                         10 minutes              10 minutes

Recovery Heartrate Range:                  Zone 2                    Zone 2                   Zone 2

Number of Efforts per Set:                     2                             2                           2

Number of Sets per Session:                  1                             2                           2

Instructions for Session: The object of this session is the same as Lt3. However the duration of the intervals is greater and the heart rate is in Zone 4. This session consists of 2, 3 or 4 continuous efforts on a flat or slightly graded stretch of road. Focus should be on keeping as even a tempo as possible in order to develop a natural rhythm for solo race efforts. This session should be done seated, with hands in the drops and maintaining as aerodynamic a position as possible. The recovery between efforts should be at the top end of Zone 2.

CompuTrainer Instructions for Session: Using the Spin Scan program, follow the instructions above and increase resistance by increasing gradient. Using the Challenge PC-1 software, a simple course of gentle repeated hills can be simulated to create the ideal format for this session. If you are not using the Challenge PC-1 software, find the desired resistance by increasing the watt load in manual mode with F2 function.

Session Name: Generally the name indicates the training to be done. In example - Lactate Tolerance Session - the focus of the session is to help train the rider to deal with lactic acid in the blood stream.

Heart Rate Zone: This refers to the target heart rate range for the session. In this example, the target heart rate range is Zone 4, This does not mean this is the only range the rider will be in for the session, but simply the desired range getting the greatest benefit from the training.

Intensity Level: This refers to the amount of work being done at the target heart rate range. The primary purpose for assigning an intensity factor to a session is to quantify the amount of energy being expended by the body at a given heart rate. In the example session, the intensity level is 80.

Session Name Abbreviation: All training sessions are abbreviated down to two or three letters in order to simplify listing them in the training log.

Individual Session Name Abbreviations: Training sessions are usually broken down into specific levels based on the level of effort, cadence or speed required for the focus of the training. In the example session, the sessions are broken down by duration of effort and cadence.

Total Number of Efforts: This is the total number of times the work must be done during the session.

Time of Each Effort: This refers to the duration of each effort.

Cadence of Effort: The speed at which the bicycle is to be pedaled.

Heartrate Per Effort: This refers to the heartrate zone at which the effort is made. In the example session - Lactate Tolerance Session - the time of the effort does not begin until the rider has reached Zone 4. The goal of every session is to perform the effort at the desired heart rate zone, pedaling the listed cadence, in the gearing suggested.

Recovery Time Between Efforts: This is the amount of time designated for recovery before starting the next effort. In the example session, the rider has 1 minute in which to lower their heart rate into Zone 2 before starting the next effort.

Recovery Time Between Sets: This refers to the amount of time designated for recovery before starting the next set. In the example session, the rider has 3 minutes in which to lower their heart rate into Zone 2 before starting the next set.

Recovery Heart Rate Range: The heart rate range that will help the rider recover as quickly as possible in relation to the goals of the session.

Number of Efforts per Set: The training sessions follow a pattern similar to weight training sessions. The work is done as individual efforts within a set. Some sets have only one effort, while others may have multiple efforts. The sample session has two efforts, each lasting 20 minutes.

Number of Sets per Session: The training sessions follow a pattern similar to weight training sessions. The work is done as individual efforts within a set. Some sessions have only one set, while others may have multiple sets. The sample session has only one set.

Instructions for Session: This is the description of the work to be done, along with an explanation of the goal of the session and any specific details concerning how the rider is to perform the efforts.

Instructions for using a CompuTrainer: At the Smart Cycling Team we try to keep up to date on the latest technology and most useful training equipment and techniques. We have determined that the CompuTrainer is the most sophisticated bicycle training apparatus currently in production. We not only advise our athletes to use CompuTrainers, but we design computerized session specifically for their use.

Endurance Recovery Session                                Zone 2             Intensity 55    Er

                                                                   Er#1                Er#2                Er#3

Total Number of Efforts:                                      4                      5                      6

Time of Each Effort:                                             5 minutes          5 minutes          5 minutes

Cadence of Effort:                                                90 rpm              90 rpm              90 rpm

Heartrate per Effort:                                            Zone 2              Zone 2              Zone 2

Recovery Time Between Efforts:                        1 minute            1 minute            1 minute

Number of Efforts per Set:                                   4                       5                      6

Number of Sets per Session:                                1                       1                      1

Instructions for Session: The object of this session is to develop a smooth, steady pedaling technique while climbing. It may not be possible to find a hill that takes 5 minutes to climb, so repeats of a smaller hill or set of hills may be required. The effort should be ridden seated with the hands on the top of the bars. The recovery between efforts comes while going back down to the base of the climb. It is important to maintain the correct heart rate as this session is designed to aid recovery from previous harder sessions.

CompuTrainer Instructions for Session: Using the Spin Scan program, follow the instructions above and increase resistance by increasing gradient. Using the Challenge PC-1 software, a simple course of gentle repeated hills can be simulated to create the ideal format for this session. If you are not using the Challenge PC-1 software, hills can be simulated by increasing the watt load in manual mode with F2 function.

Endurance Accelerations Session                        Zone 2             Intensity 55          Ex

                                                                 Ex#1               Ex#2              Ex#3

Total Number of Efforts:                                  10                   12                   16

Time of Each Effort:                                          2 minutes         2 minutes        2 minutes

Cadence of Effort:                                             80-100 rpm     85-105 rpm    85-110 rpm

Heartrate per Effort:                                         Zone 2             Zone 2            Zone 2

Recovery Time Between Efforts:                     1 minute           1 minute          1 minute

Number of Efforts per Set:                                5                      6                     8

Number of Sets per Session:                             2                      2                     2

Instructions for Session: The object of this session is to develop the ability to accelerate gradually, smoothly and without showing any outward sign of increased effort. While seated, riding on level ground, gradually increase the cadence as indicated above. Use a moderate gearing that allows for a definite increase in speed without driving the heart rate above Zone 2. At the end of the effort, acceleration is slowed until cadence is back down to 80 rpm and heartrate is at bottom of Zone 2.

CompuTrainer Instructions for Session: Using the Spin Scan program, follow the instructions above. If you are not using the Spin Scan software, resistance can be controlled in the manual mode with F2 function. Be sure to maintain proper heart rate and cadence.

Constant Speed Session                                   Zone 4             Intensity 80             Cs

                                                                           Cs#1                Cs#2              Cs#3

Total Number of Efforts:                                 1                      2                     3

Time of Each Effort:                                        60 minutes       40 minutes       30 minutes

Constant Speed of First Effort:                      18 mph            18 mph            18 mph

Constant Speed of Second Effort:                   n/a                  19 mph            19 mph

Constant Speed of Third Effort:                      n/a                   n/a                   20 mph

Heartrate per Effort:                                       Zone 4             Zone 4             Zone 4

Recovery Time Between Efforts:                    n/a                  10 minutes        10 minutes

Recovery Heartrate Range:                            n/a                   Zone 2             Zone 2

Instructions for Session: The object of this session is to have the rider remain seated and maintain a constant speed regardless of the terrain. It should be done on an outdoor course with various types of terrain from flat to steep hills. The rider may shift gears as often as necessary, but must maintain the speed required for the session. It should be done seated if possible, with hands in the drops and maintaining as aerodynamic a position as possible.

CompuTrainer Instructions for Session: Using the Challenge PC-1 software and any standard built in course, simply follow the directions above. Be sure to display Spin Scan in order to monitor pedaling technique If you are not using the Challenge PC-1 software, find the desired resistance by increasing the watt load in manual mode with F2 function.

Lactate Tolerance Session                                Zone 4             Intensity 80              Lt4

                                                                             Lt4#1              Lt4#2             Lt4#3

Total Number of Efforts:                                   2                      3                     4

Time of Each Effort:                                          25 minutes        20 minutes      20 minutes

Cadence of Effort:                                             105 rpm           110 rpm          115 rpm

Heartrate per Effort:                                         Zone 4             Zone 4             Zone 4

Recovery Time Between Efforts:                    10 minutes        10 minutes       10 minutes

Recovery Time Between Sets:                         n/a                   10 minutes        0 minutes

Recovery Heartrate Range:                             Zone 2             Zone 2             Zone 2

Number of Efforts per Set:                                2                      2                      2

Number of Sets per Session:                             1                      2                      2

Instructions for Session: The object of this session is the same as Lt3. However the duration of the intervals is greater and the heart rate is in Zone 4. This session consists of 2, 3 or 4 continuous efforts on a flat or slightly graded stretch of road. Focus should be on keeping as even a tempo as possible in order to develop a natural rhythm for solo race efforts. This session should be done seated, with hands in the drops and maintaining as aerodynamic a position as possible. The recovery between efforts should be at the top end of Zone 2.

CompuTrainer Instructions for Session: Using the Spin Scan program, follow the instructions above and increase resistance by increasing gradient. Using the Challenge PC-1 software, a simple course of gentle repeated hills can be simulated to create the ideal format for this session. If you are not using the Challenge PC-1 software, find the desired resistance by increasing the watt load in manual mode with F2 function.

Pedaling Technique Session - Full Cassette           Zone 3          Intensity 65       P3fc

P3fc

Total Number of Efforts:                                                       18

Time of Each Effort:                                                              1 minute

Cadence of Effort:                                                                 85-110 rpm

Heart Rate per Effort:                                                           Zone 3

Recovery Time Between Efforts:                                         Switch Legs

Recovery Time Between Sets:                                             2 minutes

Number of Efforts per Set:                                                    9

Number of Sets per Session:                                                 2

Instructions for Session: The object of this session is to expand on skills developed in the P3 session. The duration and cadences are changed, with the additional dynamic of shifting gears throughout the session. Both feet remain attached to the pedals at all times, but the rider applies their effort into one leg at a time. Begin pedaling in the small ring and the smallest cog, working only one leg. At the end of 1 minute, switch the effort to the other leg. At the end of 1 minute, switch the effort back to the other leg and shift up one cog. Continue until an effort has been done in each cog. When an effort has been made at each cog, the rider shifts back to the smallest cog and shifts to the large chain ring. The entire process is then repeated. It should be done seated if possible, with hands in the drops and maintaining as aerodynamic a position as possible.

CompuTrainer Instructions for Session: Use only the Spin Scan program, follow the instructions above and increase resistance by increasing gradient or else select a different gear.