TrainingPeaks Details: 5/17/2010 - 5/24/2010 https://www.trainingpeaks.com/ui/Print/default.aspx?view=detail&perso...

Ted Smith : 5/17/2010 - 5/24/2010

5/18
Bike : Flat Sprints x 6

Planned Time: 1:30:00

Flat Sprints 6
Notes - Goal: Sprints develop acceleration, pure and simple. Sprinting improves the effectiveness of your fast-twitch muscle fibers and
improves your body's ability to use the high-energy adenosine triphosphate (ATP) stored in your muscle tissues. How to do it: Sprints are
always performed at 100% maximum output. On flat terrain, you should be rolling along at a moderate speed 15-22mph depending on your
stage of development in a light gear. Jump out of the saddle, accelerating the entire time, then return to the saddle after a few seconds,
focusing on maintaining high pedal speed with smooth and efficient form for the entire sprint. These sprints should be 8-20 seconds in
length. Full recovery between sprints is very important to allow for rebuilding of ATP in the muscles and to ensure a quality sprint workout.
Normally, 5-10 minutes allows for enough recovery before adding another sprint to your workout.
Set 1 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 2 Duration: 5min RPE: 5
Set 3 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 4 Duration: 5min RPE: 5
Set 5 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 6 Duration: 5min RPE: 5
Set 7 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 8 Duration: 5min RPE: 5
Set 9 Duration: 8 - 20sec Cadence: 110, RPE: 10
Set 10 Duration: 5min RPE: 5
Set 11 Duration: 8 - 20sec Cadence: 110, RPE: 10

No meals on this day

5/19
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.
No meals on this day

5/20
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

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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.
No meals on this day

5/21
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.
No meals on this day

5/22
Bike : Power Intervals 2x2min

Planned Time: 1:00:00

Power Intervals 2x2min

Notes - Goal: To increase power output during short intense efforts. How to do it: This workout can be performed on an indoor trainer
because of the controlled environment allowing for a better comparison from one session to another. It can also be performed on a
relatively flat section of road. The gearing should be moderate, but pedal cadence must be high (110 or higher). Take one minute to build
up to the desired training zone, then maintain this intensity for the remaining interval. If your interval is less than 2 min, then take 15-30
seconds to build to a maximal intensity. It will be during the last two minutes of each interval that will develop your maximum aerobic
capacity. If you have to, shift into a lighter gear to maintain the cadence, but don't let the intensity of the interval drop. With a high cadence,
your heart rate will remain extremely high and you will train your body's ability to deliver oxygen to the muscles. Recovery between
intervals is easy spinning. If you are training with power, the prescribed range might be large. The goal of the workout is to produce the
highest average power you can for the interval set. Power average might vary depeding on length and number of intervals. Among the
athletes who use this interval session are Lance Armstrong and George Hincapie. Since the addition of this workout to Lance and
George's training programs, CTS has seen them further develop their extraordinary ability to attack on steep hills late in races when
everyone else is gasping for air.
Set 1 Duration: 2min Cadence: 110 - 120, HR Zone: 7, Power Zones: 7, RPE: 10
Set 2 Duration: 2min RPE: 5
Set 3 Duration: 2min Cadence: 110 - 120, HR Zone: 7, Power Zones: 7, RPE: 10

No meals on this day

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5/23
Race : Road Race

Planned Time: 3:30:00

No meals on this day

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