Official Dairyland Dare Training
Whether you are training for your first event or you are a seasoned veteran, a training plan will help you be prepared!
Dairyland Dare participants get a free TrainingPeaks account and a free training plan by Angie Sturtevant, USAC Elite Level 1 Cycling & Power Based Coach providing these great benefits and more:
- Expert advice from Angie Sturtevant with daily instruction
- Daily e-mails with your next workout to keep you on track
- Maps and routes to view, share or create your own
- Confidence from tracking your fitness
- Encouragment from friends on Facebook or Twitter
- Upload workouts from your Cyclops, Garmin, SRM, Polar, Suunto, iPhone or other training device
- Nutrition tracking to monitor your diet
- Support and advice on the forums
Follow these instructions to apply the plan you select below.
Don't need a plan, but still want to track your training? Start a FREE ACCOUNT today!
Training Plans by Angie Sturtevant, for testing or one-on-one coaching, visit Specialists in Sports Performance
Dairyland Dare Training Plans
click plan name for plan description
The following BASIC plan is based on outdoor training. If you need to train indoors due to inclement weather, adjust accordingly. This basic program will focus on developing a strong cardiovascular system (heart, blood & vessels), pulmonary system (lungs) and muscular system (muscles) for your event.
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info. Also, attached is a discount coupon.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobal.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info. Also, attached is a discount coupon.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobal.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
The following BASIC plan is based on outdoor training. If you need to train indoors due to inclement weather, adjust accordingly. This basic program will focus on developing a strong cardiovascular system (heart, blood & vessels), pulmonary system (lungs) and muscular system (muscles) for your event.
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info. Also, attached is a discount coupon.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobal.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info. Also, attached is a discount coupon.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobal.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
The following plan is based on outdoor training. If you need to train indoors due to inclement weather, adjust accordingly. This basic program will focus on developing a strong cardiovascular system (heart, blood & vessels), pulmonary system (lungs) and muscular system (muscles) for your event.
In general, your indoor will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is irecommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobla.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions may be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
In general, your indoor will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is irecommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobla.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions may be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
The following plan is based on outdoor training. If you need to train indoors due to inclement weather, adjust accordingly. This basic program will focus on developing a strong cardiovascular system (heart, blood & vessels), pulmonary system (lungs) and muscular system (muscles) for your event.
In general, your indoor will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is irecommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobla.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions may be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
In general, your indoor will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is irecommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobla.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions may be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
The following BASIC plan is based on outdoor training. If you need to train indoors due to inclement weather, adjust accordingly. This basic program will focus on developing a strong cardiovascular system (heart, blood & vessels), pulmonary system (lungs) and muscular system (muscles) for your event.
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info. Also, attached is a discount coupon.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobal.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info. Also, attached is a discount coupon.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobal.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
The following BASIC plan is based on outdoor training. If you need to train indoors due to inclement weather, adjust accordingly. This basic program will focus on developing a strong cardiovascular system (heart, blood & vessels), pulmonary system (lungs) and muscular system (muscles) for your event.
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info. Also, attached is a discount coupon.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobal.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@sbcglobal.net to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@sbcglobal.net or go to www.vo2test.com for more info. Also, attached is a discount coupon.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@sbcglobal.net
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
