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Ryan Gamm
Current Phd Candidate in Education Leadership
MAT Miami University 2008
USAC Level 2 Coach
Coaching Advisor Miami University Cycling Team
Cat 1 Road, Cross
Ohio State Champion, and Series Champion (Cross, Road)
click plan name for plan description
This program is designed for a Sport/Expert Class Mountain Bike Racers preparing for the Mohican 100 MTB race. The plan is designed to compliment base training that is already in place. This program is build for an athlete looking for a fast finish or a PR at a 100 mile MTB event being the primary objective. This is a Heartrate based training program which can be completed with or without the use of a Road bike.
This plan is designed as a spring training program leading into the first race of the season for a advanced (cat 1/2/3) level road cyclist. This is a heart rate based program composed of high quality worked designed to make the most of an athletes’ time.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
This program is designed for the Beginner Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Heartrate and maximizes the athletes time with an average of 7-10 hrs per week.
Beginner/Intermediate 16 Week Cyclocross Power Based Program For NEOCX Series 2012
by Ryan Gamm 16 weeks $99.99
by Ryan Gamm 16 weeks $99.99
This program is designed for the Beginner/Intermediate Cyclocross racer looking for their best Northeast Ohio Cyclocross series. This program provides a 16 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based % FTP and maximizes the athlete’s time with an average of 8-12 hrs per week. Most workouts have perscribed power zones for the min portion of each workout, hoever, some of the time is left "open" to allow the rider to select an appropriate warmup/cooldown for themself. Program includes all NEOCX races as well as the Ohio State Championship weekend.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
Elite/Expert/Advanced (A) Cat 1/2/3 12 Week Cyclocross Program Heartrate
by Ryan Gamm 14 weeks $99.99
by Ryan Gamm 14 weeks $99.99
This program is designed for the Advanced Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Heartrate and maximizes the athletes time with an average of 8-12 hrs per week.
This program is designed for the Advanced Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Wattage as % of FTP and required user to have a valid FTP established at the start of the program. This program maximizes the athletes time with an average of 8-12 hrs per week.
Elite/Expert/Advanced 16 Week Cyclocross Power Based Program For NEOCX Series 2012
by Ryan Gamm 16 weeks $99.99
by Ryan Gamm 16 weeks $99.99
This program is designed for the Advanced Cyclocross racer looking for their best Northeast Ohio Cyclocross season. This program provides a 16 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based % FTP and maximizes the athlete’s time with an average of 8-12 hrs per week. Most workouts have perscribed power zones for the min portion of each workout, hoever, some of the time is left "open" to allow the rider to select an appropriate warmup/cooldown for themself. Program includes all NEOCX races as well as the Ohio State Championship weekend.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
Elite/Expert/Advanced 16 Week Cyclocross HR Based Program For Chicago Cyclocross Cup 2012
by Ryan Gamm 16 weeks $99.99
by Ryan Gamm 16 weeks $99.99
This program is designed for the Advanced Cyclocross racer looking for their best Chicago Cyclocross Cup season. This program provides a 16 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Heartrate and maximizes the athlete’s time with an average of 8-12 hrs per week. Program includes all CCC races as well as the USGP, Midwest Regional Champhionship, & Afterglow weekends.
This plan is written with workouts prescribe using Joe Friels HR Zones for Cycling.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 27th 2012.
This plan is written with workouts prescribe using Joe Friels HR Zones for Cycling.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 27th 2012.
Elite/Expert/Advanced 16 Week Cyclocross HR Based Program For NEOCX Series 2012
by Ryan Gamm 16 weeks $99.99
by Ryan Gamm 16 weeks $99.99
This program is designed for the Advanced Cyclocross racer looking for their best Northeast Ohio Cyclocross season. This program provides a 16 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Heartrate and maximizes the athlete’s time with an average of 8-12 hrs per week. Program includes all NEOCX races as list 7-2012 & The Ohio State championship weekend 10/20-21.
This plan is written with workouts prescribe using Joe Friels HR Zones for Cycling.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
This plan is written with workouts prescribe using Joe Friels HR Zones for Cycling.
Each week includes 1 "Off day".
This plan in designed for a athlete bringing in residual fitness from a Spring/Summer program, typically 10-15+ hrs a week.
On average each third week is a "rest" week or includes a rest block, however, due to the race schedule requirements this is not an exact protocol. For example the first block is 3 weeks of training, followed by a rest week.
The week before starting this program the user should be taking a rest week (<8 hrs or workouts with minimal intensity).
There is a series of running workouts included in the first half of this program to help athletes adapt to the running efforts & build ankle strength to minimize the risk of injury. These workouts comprise <10-15% of total workout time during these weeks.
This programs workouts begin August 20th 2012.
This program is designed for the Intermediate Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Wattage as % of FTP and required user to have a valid FTP established at the start of the program. This program maximizes the athletes time with an average of 7-11 hrs per week.
This program is designed for the Intermediate Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Heartrate and maximizes the athletes time with an average of 7-11 hrs per week.
This program is designed for the Beginner Cyclocross racer looking for thier best Cyclocross season. This program provides a 12 week build through the 'Cross season with plenty of flexibility for racing on the weekends. This program is based on Wattage as % of FTP and required user to have a valid FTP established at the start of the program. This program maximizes the athletes time with an average of 6-10 hrs per week.
This plan is designed as a spring training program leading into the first race of the season for a intermediate (Cat 3/4) level road cyclist. This is a heart rate based program composed of high quality worked designed to make the most of an athletes’ time.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
This plan is designed as a spring training program leading into the first race of the season for a novice level road cyclist. This is a heart rate based program composed of high quality worked designed to make the most of an athletes’ time.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
Each fundamental area of training is developed in a chronological order with a series of group training session strategically placed in order to fully develop the athletes’ abilities before the opening races of the season.
This target user is either a racer with some experience coming off an off-season transition or a racer coming off a full Cyclocross program looking to build form heading into late spring.
