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Ted Smith : 4/26/2010 - 5/2/2010

Workout Overview
Planned: Actual:
11.5 hours 0 hours
0 Cals 0 Cals

Tuesday 4/27/2010 » Bike

Time Trial Intervals 4x6min
Planned Time: 1:00:00 Time Trials Intervals 4x6min
Notes - This task is a near maximal effort for the duration of the effort. The heart rate and power is the same as
your ClimbingRepeat hr/power. It is normally performed on flat terrain. You can use a time trial bike or a road bike.
This effort is normally a little shorter duration then what you will do in a TT race.
Set 1 Duration: 6min Cadence: 90 - 105, RPE: 9, % FTP: 95 - 100, Percent HR: 95 - 95%Max HR
Set 2 Duration: 5min RPE: 5, Notes: easy spin
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

1 of 4 4/29/2010 11:23 AM
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Wednesday 4/28/2010 » Bike

Endurance Miles
Planned Time: 1:00:00
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.
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

Thursday 4/29/2010 » Bike

Time Trial Intervals 4x6min
Planned Time: 1:00:00 Time Trials Intervals 4x6min
Notes - This task is a near maximal effort for the duration of the effort. The heart rate and power is the same as
your ClimbingRepeat hr/power. It is normally performed on flat terrain. You can use a time trial bike or a road bike.
This effort is normally a little shorter duration then what you will do in a TT race.
Set 1 Duration: 6min Cadence: 90 - 105, RPE: 9, % FTP: 95 - 100, Percent HR: 95 - 95%Max HR
Set 2 Duration: 5min RPE: 5, Notes: easy spin
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

2 of 4 4/29/2010 11:23 AM
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Friday 4/30/2010 » 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.
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

Saturday 5/1/2010 » Bike

Time Trial Intervals 4x6min
Planned Time: 3:00:00 Time Trials Intervals 4x6min
Notes - This task is a near maximal effort for the duration of the effort. The heart rate and power is the same as
your ClimbingRepeat hr/power. It is normally performed on flat terrain. You can use a time trial bike or a road bike.
This effort is normally a little shorter duration then what you will do in a TT race.
Set 1 Duration: 6min Cadence: 90 - 105, RPE: 9, % FTP: 95 - 100, Percent HR: 95 - 95%Max HR
Set 2 Duration: 5min RPE: 5, Notes: easy spin
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

3 of 4 4/29/2010 11:23 AM
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Sunday 5/2/2010 » Bike

Endurance Miles
Planned Time: 4:30:00
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.
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -
Anaerobic Capacity ++ 305 -

4 of 4 4/29/2010 11:23 AM