Off Season Bike Program - fcendurance

Off Season Bike Program

Strength and Mobility

Strength and Strength-Endurance

 

Strength and Strength-Endurance

Each zone will be referenced by a specific pace, power, heart rate or perceived effort on a  1-10 scale.

Zone 1:  (1-3 effort)– Very comfortable and almost effortless pace that creates little to no strain.

Zone 2 : (4-5 effort)– This comfortable pace should feel controlled and something you know you can comfortable maintain for 60 minutes to 90 minutes without an increase in effort.

Zone 3:  (6 effort)– This is a moderate pace where you start pushing a bit, but definitely not as hard as you can go or even close to your max. Should be an intensity you can maintain for 30 – 60 minutes. The longer you spend in this zone, the more focus you need to have.

Zone 4:  (7-8 effort)– This is your slightly uncomfortable pace and something that requires focus. This is something you can hold for up to 20 -25 minutes

Zone 5:  (9 effort)– This uncomfortable effort should feel like you cannot maintain pace more than 5-7 minutes. Requires a lot of focus and will tax your body significantly.

Zone 6:  (10 effort)– Extremely difficult. Pushing beyond 30 to 60 seconds should be impossible at this intensity. The shorter the interval, the harder the effort.

Bike Zones:
Power meter users should use power as your primary gauge of intensity. It’s more than okay to also use perceived effort on the shorter sets or when your wattage seems more difficult than usual to reach.

Heart rate users should use your heart rate to guide intensity as well as perceived effort. The shorter the interval, the more you should rely on perceived effort.

Your Internal Zones:
As valuable as zones are, there is also great value in relying on what your body is telling you. A good athlete will be able to get reasonably close to their z2, z3, z4 and z5 intensity when using perceived effort. For many of my workouts I use “feel” and then I confirm with pace or power. This builds confidence and carries over well to race day.

 

Strength Training

Here is a list of basic exercises that you can incorporate into your training on the strength training days. If it has been awhile since lifting weights, then start with little to no weight and just use body weight or very light weight. If you are unfamiliar with these routines, then I would suggest having qualified trainer review these with you. You should also consider a functional assessment to determine your weak areas. If you are in North Orange County, I would suggest SCAR and if in South Orange County, check out Rausch PT.

By no means is this an extensive list of exercises, but it covers some of the basics.

TRX Y’s (upper back)

Air Squat – build up to adding weight

Walking Lung – build up to adding weight

Reverse Lunge – build up to adding weight

Dead Lifts –Only if you know the proper form.

Single Leg Dead Lift

Single Leg Glute Bridge – Version 1

Barbell Hip Thrust – Version 2

Glute Kick Back

 

 

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