PURPOSE: This is a beginner level Ironman Distance training plan intended for use by the age group triathlete with at least one season of triathlon racing experience but with no Ironman distance experience. Training time ranges from 9 hours per week up to around 18 hours of weekly training during 'peak' volume. The goal for the plan is to help the athlete build confidence and the basic skills and fitness necessary to finish the race in a reasonable time comfortably and uninjured while having a meaning Ironman day race experience! After completing this plan, progressing to the Advanced Plan will help take your performance to the next level.
Before starting this plan, it's recommended that the athlete complete at least 12 weeks of steady aerobic foundation training and perhaps have completed one or two races in order to establish their 'race legs'. This beginner program requires a moderate level of overall body conditioning and good biomechanics due to the high volume during peak weeks. It is expected that the athlete takes full responsibility for monitoring themselves for signs of overtraining or overuse and adjust the plan according to their own individual needs. A complete physical check up is recommended prior to starting this or any strenuous exercise program. Finally, it's important for all athletes to understand that successful triathlon racing requires a year-round commitment to training and it is advised that serious competitors work with a coach in regard to their annual training plan development.
The daily workouts in the plan are detailed with small ranges in order to accommodate individual time restraints. For example, a run workout might suggest 40-45 minutes of zone 2 (aerobic paced) running and a target distance of 5 miles. It is up to the athlete to hit daily training goals and to log them accordingly in the trainingpeaks software.
With the busy age group athlete in mind, most weekdays involve lighter training loads of one or two workouts a day and involve a time commitment of one to two hours (or slightly more) depending on which stage of the plan the athlete is in. Weekends typically have higher workloads and 'peak' at upwards of 8-10 hours of total training.
At times during the plan, Spinervals DVDs are recommended for use but are not required. Athletes can learn more about the Spinervals DVD series by visiting www.spinervals.com Also, training tips are available to everyone by visiting www.coachtroy.com
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
By the end of this 16 week block of training, the athlete should have a high level of fitness required for the successful completion of the Ironman distance. More information, videos and articles about training and racing can be found online at www.coachtroy.com, with a bulk of articles available to members of the website.
We wish you luck with your training and racing this season and thank you for using this training plan and our other services. Please note that we also offer training camps and personal coaching and training plan development too as found at www.coachtroy.com. If you have any questions, please contact us at info@coachtroy.com
Train smart,
Coach Troy Jacobson
Official Coach of IRONMAN
www.coachtroy.com
CUSTOMIZED 4-U by Coach Troy Jacobson! By choosing this option, you’ll receive the basic training plan PLUS a 30-minute training consultation and plan customization call with Coach Troy. During the call, you’ll go over the plan week by week with the Coach as he makes modifications to the plan based on your personal schedule and other training related needs. Register for this plan now and receive a FREE Spinervals DVD, a $30 value. (This plan is limited to a few participants at a time and is available on a first come, first serve basis. Those who register will be contacted within 48 hours to schedule a convenient call time with the Coach.)
PURPOSE: This is a beginner level Ironman Distance training plan intended for use by the age group triathlete with at least one season of triathlon racing experience but with no Ironman distance experience. Training time ranges from 9 hours per week up to around 18 hours of weekly training during 'peak' volume. The goal for the plan is to help the athlete build confidence and the basic skills and fitness necessary to finish the race in a reasonable time comfortably and uninjured while having a meaning Ironman day race experience! After completing this plan, progressing to the Advanced Plan will help take your performance to the next level.
Before starting this plan, it's recommended that the athlete complete at least 12 weeks of steady aerobic foundation training and perhaps have completed one or two races in order to establish their 'race legs'. This beginner program requires a moderate level of overall body conditioning and good biomechanics due to the high volume during peak weeks. It is expected that the athlete takes full responsibility for monitoring themselves for signs of overtraining or overuse and adjust the plan according to their own individual needs. A complete physical check up is recommended prior to starting this or any strenuous exercise program. Finally, it's important for all athletes to understand that successful triathlon racing requires a year-round commitment to training and it is advised that serious competitors work with a coach in regard to their annual training plan development.
The daily workouts in the plan are detailed with small ranges in order to accommodate individual time restraints. For example, a run workout might suggest 40-45 minutes of zone 2 (aerobic paced) running and a target distance of 5 miles. It is up to the athlete to hit daily training goals and to log them accordingly in the trainingpeaks software.
With the busy age group athlete in mind, most weekdays involve lighter training loads of one or two workouts a day and involve a time commitment of one to two hours (or slightly more) depending on which stage of the plan the athlete is in. Weekends typically have higher workloads and 'peak' at upwards of 8-10 hours of total training.
At times during the plan, Spinervals DVDs are recommended for use but are not required. Athletes can learn more about the Spinervals DVD series by visiting www.spinervals.com Also, training tips are available to everyone by visiting www.coachtroy.com
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
By the end of this 16 week block of training, the athlete should have a high level of fitness required for the successful completion of the Ironman distance. More information, videos and articles about training and racing can be found online at www.coachtroy.com, with a bulk of articles available to members of the website.
We wish you luck with your training and racing this season and thank you for using this training plan and our other services. Please note that we also offer training camps and personal coaching and training plan development too as found at www.coachtroy.com. If you have any questions, please contact us at info@coachtroy.com
Train smart,
Coach Troy Jacobson
Official Coach of IRONMAN
www.coachtroy.com
This is an Intermediate - Advanced level Ironman distance focused training plan intended for use by the competitive Ironman Age Group Triathlete with at least 3 years or more of training and racing experience and with at least one Ironman distance race 'under their belt'. Before starting this plan, it's recommended that the athlete complete at least 12 weeks of steady aerobic foundation training and perhaps have completed one or two races in order to establish their 'race legs'. In addition, this advanced program requires a high level of overall body conditioning and good biomechanics due to the high volume. It is expected that the athlete takes full responsibility for monitoring themselves for signs of overtraining or overuse and adjust the plan according to their own individual needs. A complete physical check up is recommended prior to starting this or any strenuous exercise program. Finally, it's important for all athletes to understand that successful triathlon racing requires a year-round commitment to training and it is advised that serious competitors work with a coach in regard to their annual training plan development.
The daily workouts in the plan are detailed with small ranges in order to accommodate individual time restraints. For example, a run workout might suggest 40-45 minutes of zone 2 (aerobic paced) running and a target distance of 5 miles. It is up to the athlete to hit daily training goals and to log them accordingly in the trainingpeaks software.
With the busy age group athlete in mind, most weekdays involve lighter training loads of one or two workouts a day and involve a time commitment of one to two hours (or slightly more) depending on which stage of the plan the athlete is in. Weekends typically have higher workloads and 'peak' at upwards of 8-10 hours of total training.
At times during the plan, Spinervals DVDs are recommended for use but are not required. Athletes can learn more about the Spinervals DVD series by visiting www.spinervals.com Also, training tips are available to everyone by visiting www.coachtroy.com
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
By the end of this 16 week block of training, the athlete should have a high level of fitness required for the successful completion of the Ironman distance. More information, videos and articles about training and racing can be found online at www.coachtroy.com, with a bulk of articles available to members of the website.
We wish you luck with your training and racing this season and thank you for using this training plan and our other services. Please note that we also offer training camps and personal coaching and training plan development too as found at www.coachtroy.com. If you have any questions, please contact us at info@coachtroy.com
Train smart,
Coach Troy Jacobson
Official Coach of IRONMAN
www.coachtroy.com
This plan is for the intermediate to advanced triathlete with at least 3 years of steady training and competitive level racing under their belt. Before starting this plan, the athlete should have a well established foundation of aerobic base fitness, along with good general overall conditioning. The use of Spinervals Cycling dvds are recommended for this and all of coach Troy's plans, but is not a requirement. Done properly, this program will get the athlete to the starting line in peak form and injury free.
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 7-8 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
Success in this and all programs is dependent on your consistency and focus on other variables including nutrition, recovery and your overall health. Try to maximize each of these for best results.
If you have any questions, please contact us for immediate attention at info@coachtroy.com. And for more information, visit www.coachtroy.com
Thank you.
PURPOSE: The Leadville 100 Mountain Bike Race is the ultimate challenge for mountain bike enthusiasts. Riders will be challenged by the sheer distance of the event, difficult terrain, potentially extreme weather conditions and altitude as they climb to elevations of over 12,000 ft.!
Focus and commitment are keys to success when it comes to preparing for any extreme endurance event. Coach Troy Jacobson, Head Endurance Sports Coach at Life Time Fitness (www.coachtroy.com), developed this 16-week training program for the experienced cyclist who has an honest respect for the event and understands the commitment and sacrifice required to be properly prepared to complete it and achieve personal goals. Leveraging his Spinervals Cycling workout videos from the Competition Series (www.spinervals.com), the program combines a combination of indoor training, road riding and off-road riding as it progresses the athlete through several phases of competitive fitness development including base, aerobic endurance, lactate threshold, skill/technique and then taper/peak. Athletes can expect training volumes to crest at just around 15 hours a week of time 'in the saddle' as they build endurance, strength and power for this race.
This program, in combination with proper diet and recovery practices, promises to bring the competitive rider to a high level of form and to feel fully confident and prepared to have their best result on race day. It can also be used for other extreme endurance Mountain Bike races.
(Coach's Notes: This program incorporates several of the Spinervals Competition Training DVDs as optional indoor training workouts. The workouts from the series recommended include:
Strendurance 12-Week Strength Training Progression
Spinervals 8.0 - Recovery and Technique
Spinervals 12.0- Recharge
Spinervals 13.0 - Tough Love
Spinervals 14.0 - Totally Time Trial
Spinervals 16.0 - Aero Base Builder I
Spinervals 17.0 - Aero Base Builder II
Spinervals 18.0 - Aero Base Builder III
Spinervals 21.0 - Aero Base Builder IV
Spinervals 22.0 - Time Trialapalooza
Spinervals 25.0 - Aero Base Builder V
Spinervals 26.0 - Hardcore 100
Spinervals 27.0 - Threshold Test and Suffer Fest
Spinervals 28.0 - Aero Base Builder VI
Spinervals 30.0 - Muscular Endurance PLUS
Spinervals 31.0 - Endurance Booster
This recommended Spinervals DVDs can be purchased as a training package for use with your program for 25% OFF the regular price (Reg. price $480, Package Price only $360!) of buying each title separately by going here (or pasting this link into your browser), http://www.spinervals.com/products/item159.cfm
Details and sample video clips for each title recommended can be viewed at www.spinervals.com)
If you have any questions about this program, please email info@coachtroy.com today!
PURPOSE: This program is designed for the beginner level (0-1 years of tri training/racing exp.) triathlete with a moderate - high level of general conditioning (not someone 'off the couch') who wishes to complete and compete in the "olympic" or International Distance of 1.5K Swim | 40K Bike | 10K , run comfortably and to have an enjoyable race experience in the process while reaching a high level of fitness. It is recommended that prior to starting this program, the athlete has the ability to swim 500 yds straight, bike 20 miles comfortably and run 3 miles without difficulty. This plan IS NOT for someone who is just now engaging in a fitness routine but IS for the fit individual who is now ready to train for a tri.
This program does not specificy strength training or meal plans. It is recommended by the author that you incorporate resistance training into your program two - three times per week (Ex. Tues./Fri./Sun) during this training cycle.
Workouts are specified according to time, intensity and distance goals for each day of the week. Coaching tips and notes are also offered throughout the plan and are also available for members of www.coachtroy.com. Video tips are available here, http://www.coachtroy.com/public/department99.cfm
The workouts contained in this program are given an intensity description by Zones that are simple and easy to understand and use. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Prior to starting this program and again mid-way through the program, it is recommended that the athlete gets a metabolic test in order to set up target training zones effectively. If that test is not available or convenient, benchmark tests such as that found in Spinervals 27.0 (http://www.spinervals.com/products/item10.cfm), a 20 minute functional threshold test or for the run, a hard 3 mile effort (take avg. HR for the run) can be used to determine LTHR. (Example: If a 3 mile hard, race paced run yields an avg. HR of 150 bpm, this is your LTHR.)
This plan leverages the knowledge base of the Spinervals Cycling Series. Although it's not required that the athlete uses Spinervals videos, it's recommended and suggestions are made as to which DVDS work best throughout the training program. If you have any questions whatsoever, please contact info@coachtroy.com or visit www.coachtroy.com
Good luck with getting started! Thanks for using the plan and let me know if you need anything.
Best wishes,
Coach Troy
troy@coachtroy.com
PURPOSE OF THIS PLAN: This 6-week time trial training program is designed for the intermediate level cyclist with at least 3 years of annual training and racing experience who desires to improve his or her 40KTT result and/or improve their sustainable power output at lactate threshold power / heart rate. It leverages the Spinervals Cycling Video series combined with road riding/training recommendations. Athletes may choose to substitute road rides for a specificed video and vice versa, but use of the DVDs are encouraged for best results.
This program requires that the athlete first establish their aerobic foundation with a minimum of 6-8 weeks of steady aerobic and aerobic endurance training (i.e. zones 2 and 3, see our Spinervals Aerobic Base Development Plan, http://www.spinervals.com/products/item158.cfm). Training time requirements are moderate with between 6-10 hours of riding , plus any supplementary training such as strength work or stretching, per week. A short taper is included to help the athlete reach the starting line with rested legs for a solid result. A field test to determine proper training zones is to be conducted at the start of the program and again mid-way through.
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Videos recommended for use and INCLUDED with this program include the following titles:
Spinervals 13.0 - Tough Love
Spinervals 14.0 - Totally Time Trial
Spinervals 16.0 - Aero Base Builder I
Spinervals 17.0 - Aero Base Builder II
Spinervals 22.0 - Time Trialapalooza
Spinervals 27.0 - Threshold Test
Spinervals 28.0 - Aero Base Builder VI
Spinervals 30.0 - Endurance Booster!
To receive your DVDs, please contact heather@spinervals.com or call 1-888-288-053. Please allow 1-2 weeks for delivery.
It is important to note that this plan does not include advice regarding strength training, flexibility training or nutrition. Please consider our personal coaching services for more personalized training plan development at www.coachtroy.com
As with any workout plan for competitive sport, please be sure to check with your personal doctor prior to embarking on this challenging program. Remember that your success depends on your ability to push yourself and learn how to 'suffer' and take your your performance to the next level!
Thank you, train safe and good luck!
-Coach Troy
www.coachtroy.com
CUSTOMIZED 4-U by Coach Troy Jacobson! By choosing this option, you’ll receive the basic training plan PLUS a 30-minute training consultation and plan customization call with Coach Troy. During the call, you’ll go over the plan week by week with the Coach as he makes modifications to the plan based on your personal schedule and other training related needs. Register for this plan now and receive a FREE Spinervals DVD, a $30 value. (This plan is limited to a few participants at a time and is available on a first come, first serve basis. Those who register will be contacted within 48 hours to schedule a convenient call time with the Coach.)
PURPOSE OF THIS PLAN: This 6-week time trial training program is designed for the intermediate level cyclist with at least 3 years of annual training and racing experience who desires to improve his or her 40KTT result and/or improve their sustainable power output at lactate threshold power / heart rate. It leverages the Spinervals Cycling Video series combined with road riding/training recommendations. Athletes may choose to substitute road rides for a specificed video and vice versa, but use of the DVDs are encouraged for best results.
This program requires that the athlete first establish their aerobic foundation with a minimum of 6-8 weeks of steady aerobic and aerobic endurance training (i.e. zones 2 and 3, see our Spinervals Aerobic Base Development Plan, http://www.spinervals.com/products/item158.cfm). Training time requirements are moderate with between 6-10 hours of riding , plus any supplementary training such as strength work or stretching, per week. A short taper is included to help the athlete reach the starting line with rested legs for a solid result. A field test to determine proper training zones is to be conducted at the start of the program and again mid-way through.
The workouts are given an intensity description by Zones. Advanced athletes can use heart rate, power (on the bike) or PE(perceived effort) to monitor their daily training intensities. In general, the intensities for this plan are as follows:
Zone 1: Recovery pace. Very low intensity active recovery 'shake the legs out'. Ideal after long/hard workout days and races. 'Noodle it'.
Zone 2: Aerobic/Blue pace. Low to moderate intensity training. PE of 6-7.5 (Scale 1-10, 10 being 100%). Steady conversation effort. HR is at least 10-25 beats per minute below LTHR (lactate threshold heart rate).
Zone 3: Aerobic Endurance/Gray pace. Moderate to hard training. PE of 7.5- 8.5. Harder efforts that can be sustained for long periods of time. HR 0-10 beats below LTHR
Zone 4: Threshold Training. Hard training at a pace sustainable for short durations. At and above 'race pace'. PE 8.5 - 9. Suffer a little. HR within 5+/- LTHR
Zone 5: V02max Training: Really hard training, PE 9-10. Suffer a lot. HR 10-20 bpm above LTHR
Videos recommended for use with this program include the following titles:
Spinervals 13.0 - Tough Love
Spinervals 14.0 - Totally Time Trial
Spinervals 16.0 - Aero Base Builder I
Spinervals 17.0 - Aero Base Builder II
Spinervals 22.0 - Time Trialapalooza
Spinervals 27.0 - Threshold Test
Spinervals 28.0 - Aero Base Builder VI
Spinervals 30.0 - Endurance Booster!
You can purchase all or some of these titles online at http://www.spinervals.com/products/item176.cfm
It is important to note that this plan does not include advice regarding strength training, flexibility training or nutrition. Please consider our personal coaching services for more personalized training plan development at www.coachtroy.com
As with any workout plan for competitive sport, please be sure to check with your personal doctor prior to embarking on this challenging program. Remember that your success depends on your ability to push yourself and learn how to 'suffer' and take your your performance to the next level!
Thank you, train safe and good luck!
-Coach Troy
www.coachtroy.com
PURPOSE OF THIS PLAN: The Spinervals Cycling 8 Week Intermediate Distance Base Building Training plan is a generalized program intended for the competitive age group cyclist or triathlete preparing for cycling events up to 60 miles or four hours in duration with up to 10 hours per week to commit to indoor bike training.
PLEASE NOTE:
***This plan comes with the DVD's recommended for use during the training process. You'll need to contact us at heather@spinervals.com to receive your DVD's. Please allow 72 hours for a response.
- Spinervals 8.0- Recovery and Technique
- Spinervals 12.0 - Recharge
- Spinervals 13.0 - Tough Love
- Spinervals 16.0 - Aero Base Builder I
- Spinervals 17.0 - Aero Base Builder II
- Spinervals 18.0 - Aero Base Builder III
- Spinervals 21.0 - Aero Base Builder IV
- Spinervals 23.0 - Time Saver I
- Spinervals 25.0 - Aero Base Builder V
- Spinervals 28.0 - Aero Base Builder VI
- Spinervals 30.0 - Muscular Endurance PLUS
- Spinervals 31.0 - Endurance BOOSTER
(For complete descriptions and video previews of each title, please visit www.spinervals.com.)
You can download the Promo Code document by clicking on the Promo Code workout in day 1 of the plan OR by contact us at info@spinervals.com or calling toll free, 1-888-288-0503 during regular business hours, EST.
The target race events for this program include criteriums, metric century rides, 40K Time Trials, Sprint, Olympic and Half Iron Distance events. After completing this program using the Spinervals Cycling Workout series, the cyclist will be better prepared to transition into a competition training phase, incorporating higher intensity 'race specific' work.
The key to success in this Base Building Phase is consistency. Cyclists must do their very best to adhere to the training method prescribed with 95% accuracy in order to achieve the desired results. Upon successful completion of this phase, please refer to the race specific training programs offered by Coach Troy Jacobson using his training video library designed for your goal event or acquire the services of a professional coach.
Before starting this program, please note the following recommendations:
1. This program is intended for use by intermediate level (2+ years of cycling training experience) athletes who are in good general aerobic conditioning after the post season.
2. Athletes are advised and encouraged to monitor their training progress closely and track training metrics using TP.
3. This program does not take into consideration the cross training requirements of triathletes, including running and swim training… nor does it take into account the need for strength or flexibility training. Furthermore, nutrition is not covered with this plan. Please consult with a coach if you wish to add supplementary and other sport training to your program or incorporate the StrEndurance 12-Week Progression 2-3 times/week. The focus of this plan is building an aerobic foundation for intermediate level age group cyclists.
4. Athletes will get the most out of this program if they have an understanding of their Functional Threshold Power and Anaerobic Threshold Heart Rate. It is recommended that one establishes these benchmarks before beginning the program by performing the fitness test found in Spinervals 27.0 – Threshold Test and Suffer Fest (http://www.spinervals.com/products/item10.cfm)
5. The success of this program hinges on being consistent with your training, day after day, as well as adhering to a performance oriented diet designed to help you maximize recovery while leaning down to competitive race weight. Performance Nutrition consulting is available by emailing info@coachtroy.com
6. This program incorporates workouts that focus on skill development, aerobic energy system development and even some anaerobic training for that ‘high end’ maintenance. A wide range of video workouts have been selected in order to maintain interest and prevent boredom inherent to indoor training. Substitute outdoor training with a similar focus to that prescribed for the indoor trainer whenever appropriate. The general rule of thumb is to add volume (time) in the range of 30% for outdoor rides as compared to riding indoors, in order to receive the same level of system overload.
7. The foundation for this program is in using the Spinervals Training Series library and other performance training videos by Coach Troy Jacobson. Workout DVDs can be purchased from www.spinervals.com or you download or rent them by visiting www.mypypeline.com/coachtroy
8. Private, personalized coaching is available too, leveraging the Spinervals Training Series. Learn more about personal coaching services by Coach Troy Jacobson and his associate coaches at www.coachtroy.com
CUSTOMIZED 4-U by Coach Troy Jacobson! By choosing this option, you’ll receive the basic training plan PLUS a 30-minute training consultation and plan customization call with Coach Troy. During the call, you’ll go over the plan week by week with the Coach as he makes modifications to the plan based on your personal schedule and other training related needs. Register for this plan now and receive a FREE Spinervals DVD, a $30 value. (This plan is limited to a few participants at a time and is available on a first come, first serve basis. Those who register will be contacted within 48 hours to schedule a convenient call time with the Coach.)
PURPOSE OF THIS PLAN: The Spinervals Cycling 8 Week Intermediate Distance Base Building Training plan is a generalized program intended for the competitive age group cyclist or triathlete preparing for cycling events up to 60 miles or four hours in duration with up to 10 hours per week to commit to indoor bike training.
PLEASE NOTE:
***This plan comes with a discount coupon for 25% OFF (Reg. price $360, Discount price only $270!) the entire selection of Spinervals DVDs used in this particular base building program. This includes the following titles found in the Spinervals Competition Series:
- Spinervals 8.0- Recovery and Technique
- Spinervals 12.0 - Recharge
- Spinervals 13.0 - Tough Love
- Spinervals 16.0 - Aero Base Builder I
- Spinervals 17.0 - Aero Base Builder II
- Spinervals 18.0 - Aero Base Builder III
- Spinervals 21.0 - Aero Base Builder IV
- Spinervals 23.0 - Time Saver I
- Spinervals 25.0 - Aero Base Builder V
- Spinervals 28.0 - Aero Base Builder VI
- Spinervals 30.0 - Muscular Endurance PLUS
- Spinervals 31.0 - Endurance BOOSTER
(For complete descriptions and video previews of each title, please visit www.spinervals.com.)
You can download the Promo Code document by clicking on the Promo Code workout in day 1 of the plan OR by contact us at info@spinervals.com or calling toll free, 1-888-288-0503 during regular business hours, EST.
The target race events for this program include criteriums, metric century rides, 40K Time Trials, Sprint, Olympic and Half Iron Distance events. After completing this program using the Spinervals Cycling Workout series, the cyclist will be better prepared to transition into a competition training phase, incorporating higher intensity 'race specific' work.
The key to success in this Base Building Phase is consistency. Cyclists must do their very best to adhere to the training method prescribed with 95% accuracy in order to achieve the desired results. Upon successful completion of this phase, please refer to the race specific training programs offered by Coach Troy Jacobson using his training video library designed for your goal event or acquire the services of a professional coach.
Before starting this program, please note the following recommendations:
1. This program is intended for use by intermediate level (2+ years of cycling training experience) athletes who are in good general aerobic conditioning after the post season.
2. Athletes are advised and encouraged to monitor their training progress closely and track training metrics using TP.
3. This program does not take into consideration the cross training requirements of triathletes, including running and swim training… nor does it take into account the need for strength or flexibility training. Furthermore, nutrition is not covered with this plan. Please consult with a coach if you wish to add supplementary and other sport training to your program or incorporate the StrEndurance 12-Week Progression 2-3 times/week. The focus of this plan is building an aerobic foundation for intermediate level age group cyclists.
4. Athletes will get the most out of this program if they have an understanding of their Functional Threshold Power and Anaerobic Threshold Heart Rate. It is recommended that one establishes these benchmarks before beginning the program by performing the fitness test found in Spinervals 27.0 – Threshold Test and Suffer Fest (http://www.spinervals.com/products/item10.cfm)
5. The success of this program hinges on being consistent with your training, day after day, as well as adhering to a performance oriented diet designed to help you maximize recovery while leaning down to competitive race weight. Performance Nutrition consulting is available by emailing info@coachtroy.com
6. This program incorporates workouts that focus on skill development, aerobic energy system development and even some anaerobic training for that ‘high end’ maintenance. A wide range of video workouts have been selected in order to maintain interest and prevent boredom inherent to indoor training. Substitute outdoor training with a similar focus to that prescribed for the indoor trainer whenever appropriate. The general rule of thumb is to add volume (time) in the range of 30% for outdoor rides as compared to riding indoors, in order to receive the same level of system overload.
7. The foundation for this program is in using the Spinervals Training Series library and other performance training videos by Coach Troy Jacobson. Workout DVDs can be purchased from www.spinervals.com or you download or rent them by visiting www.mypypeline.com/coachtroy
8. Private, personalized coaching is available too, leveraging the Spinervals Training Series. Learn more about personal coaching services by Coach Troy Jacobson and his associate coaches at www.coachtroy.com
