WORS Season Opener - 2012 Iola Bump & Jump
4 weeks - $39.95
Total Hours: 46
Total Hours: 46
Welcome to the 2012 WORS Season. The Iola Bump & Jump is one the best stops on the WORS circuit! This plan is designed to kick things off with a bang and so you can keep the 'momentum' rolling throughout the rest of the season. The workouts will vary from endurance miles, mtb skills, and some very specific training days that will mimic the physical demands from the course at Iola.
The plan starts on April 9th and will provide you with a 4 week build towards Iola. Total time commitment will range from 9 - 13 hours per week.
Thanks & Good Luck
Send all questions to bmatter@momentumendurance.com
The plan starts on April 9th and will provide you with a 4 week build towards Iola. Total time commitment will range from 9 - 13 hours per week.
Thanks & Good Luck
Send all questions to bmatter@momentumendurance.com
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
Recovery Ride 45min
Planned Time: 0:45:00
Welcome to the start of the 2012 WORS Season. I know the first race isn't for another month, but its time to start your homework! Let's start things off with an easy ride to make sure everybody is fresh and ready to roll! Many riders make there easy rides too hard and their hard rides too easy! Lets make sure this ride is easy. AVG speed 12 mph...just out there spinning away and taking in some fresh air.
Planned Time: 0:45:00
Welcome to the start of the 2012 WORS Season. I know the first race isn't for another month, but its time to start your homework! Let's start things off with an easy ride to make sure everybody is fresh and ready to roll! Many riders make there easy rides too hard and their hard rides too easy! Lets make sure this ride is easy. AVG speed 12 mph...just out there spinning away and taking in some fresh air.
Workout #2 : Bike
Fitness Test
Planned Time: 2:00:00
Plan to (re)visit a local ‘testing grounds’ today. This can be a local hill climb, a flat stretch of road, or even a set duration that’s completed on the indoor trainer. Ideally this will be an effort that requires 20-30 minutes of steady pace-making at your max effort. If you’re doing the test indoors, go for 20 minutes at aim to achieve the highest possible average intensity. Make this Test a max effort and we’ll use the information you collect to better understand your current fitness. Accordingly, training zones can be updated once the Test is completed. Prepare for this Test just as you would a race. Go into it well recovered from any previous days’ training and be sure to include a warm up that gradually builds intensity up to the effort that you anticipate doing during the test.
Planned Time: 2:00:00
Plan to (re)visit a local ‘testing grounds’ today. This can be a local hill climb, a flat stretch of road, or even a set duration that’s completed on the indoor trainer. Ideally this will be an effort that requires 20-30 minutes of steady pace-making at your max effort. If you’re doing the test indoors, go for 20 minutes at aim to achieve the highest possible average intensity. Make this Test a max effort and we’ll use the information you collect to better understand your current fitness. Accordingly, training zones can be updated once the Test is completed. Prepare for this Test just as you would a race. Go into it well recovered from any previous days’ training and be sure to include a warm up that gradually builds intensity up to the effort that you anticipate doing during the test.
Workout #3 : Bike
Skills - MTB
Planned Time: 2:00:00
There is a fair amount of singletrack at Iola. So working on mountain bike skills will help prepare you for the multitude of trail features you might face on race day. Better bike handing skill equates to smoother riding and the potential to carry more speed through tricky sections of a race course. Not only will this ride allow you improve upon your skill, but such workouts are most often a lot of fun. Work on improving all aspects of your riding – this could be cornering, descending, technical climbing, or negotiating challenging trail features. Before hitting the trail it might be a good idea to practice some of the basics such as track standing, bunny hops, wheelies, and other balance or coordination related drills. With greater skill acquisition you’ll be better prepared for whatever your next trail adventure demands, whether on a race course or otherwise. In general the ride should be done at endurance pace, but let the trail dictate some too. If there is a little climb let the HR go up a little and if there is a descent don't worry if the HR drops.
Planned Time: 2:00:00
There is a fair amount of singletrack at Iola. So working on mountain bike skills will help prepare you for the multitude of trail features you might face on race day. Better bike handing skill equates to smoother riding and the potential to carry more speed through tricky sections of a race course. Not only will this ride allow you improve upon your skill, but such workouts are most often a lot of fun. Work on improving all aspects of your riding – this could be cornering, descending, technical climbing, or negotiating challenging trail features. Before hitting the trail it might be a good idea to practice some of the basics such as track standing, bunny hops, wheelies, and other balance or coordination related drills. With greater skill acquisition you’ll be better prepared for whatever your next trail adventure demands, whether on a race course or otherwise. In general the ride should be done at endurance pace, but let the trail dictate some too. If there is a little climb let the HR go up a little and if there is a descent don't worry if the HR drops.
Workout #4 : Bike
Endurance
Planned Time: 2:00:00
Endurance training encompasses what we do the most as cyclists, which is riding at an aerobic intensity. By maintaining an aerobic intensity, you’ll be training your body to adapt to the general demands of cycling. Coping with large energy expenditures, maintaining good posture or form on an extended ride, and building your chronic training load are just three examples of what Endurance riding can do for a rider. Often this training is used for an aerobic overload after a specific block of training has been completed. Endurance riding is great for maintaining general fitness on the bike and is a good option if and when simply getting out for a ride is the goal of the day.
Planned Time: 2:00:00
Endurance training encompasses what we do the most as cyclists, which is riding at an aerobic intensity. By maintaining an aerobic intensity, you’ll be training your body to adapt to the general demands of cycling. Coping with large energy expenditures, maintaining good posture or form on an extended ride, and building your chronic training load are just three examples of what Endurance riding can do for a rider. Often this training is used for an aerobic overload after a specific block of training has been completed. Endurance riding is great for maintaining general fitness on the bike and is a good option if and when simply getting out for a ride is the goal of the day.
Workout #5 : Day Off
Rest Day
Passive Recovery with no formal training today. Take advantage of the time to catch up on some extra recovery, stretching, or sleep. These days are important and we usually recommend at least one per week to really let the body adapt to the training stress.
Passive Recovery with no formal training today. Take advantage of the time to catch up on some extra recovery, stretching, or sleep. These days are important and we usually recommend at least one per week to really let the body adapt to the training stress.
Workout #6 : Bike
Tempo 2x20min
Planned Time: 2:00:00
Do 2x20min at Tempo intensity. Allow 5-10 minutes between intervals for recovery. Tempo paced riding is a great training mode when the goal is generating a large aerobic workload. Tempo is done at a fast-paced aerobic intensity that is below your Threshold. Most often done as a hard, steady pace, Tempo riding allows a rider to achieve a high quality endurance training session. Such training sessions aid in developing a robust foundation as a rider increases their chronic training load. During such rides the body adapts to the workload by improving fuel utilization and the ability to withstand the rigors prolonged aerobic exercise. Do your best to maintain a hard, steady, aerobic pace during the Tempo portion of this workout. You’ll never be going too hard, nor will you ever back off the pace during the Tempo riding. If using a powermeter, you can track the total workload of such rides by monitoring your kilojoule expenditure.
Planned Time: 2:00:00
Do 2x20min at Tempo intensity. Allow 5-10 minutes between intervals for recovery. Tempo paced riding is a great training mode when the goal is generating a large aerobic workload. Tempo is done at a fast-paced aerobic intensity that is below your Threshold. Most often done as a hard, steady pace, Tempo riding allows a rider to achieve a high quality endurance training session. Such training sessions aid in developing a robust foundation as a rider increases their chronic training load. During such rides the body adapts to the workload by improving fuel utilization and the ability to withstand the rigors prolonged aerobic exercise. Do your best to maintain a hard, steady, aerobic pace during the Tempo portion of this workout. You’ll never be going too hard, nor will you ever back off the pace during the Tempo riding. If using a powermeter, you can track the total workload of such rides by monitoring your kilojoule expenditure.
Workout #7 : Bike
Endurance - MTB
Planned Time: 2:30:00
Another day on the mtb. It's the time of the year to hone the skills and get in some miles!
Planned Time: 2:30:00
Another day on the mtb. It's the time of the year to hone the skills and get in some miles!
Workout #8 : Day Off
Rest Day
Passive Recovery with no formal training today. Take advantage of the time to catch up on some extra recovery, stretching, or sleep.
Passive Recovery with no formal training today. Take advantage of the time to catch up on some extra recovery, stretching, or sleep.
Workout #9 : Bike
Tempo 2x20min
Planned Time: 2:30:00
Do 2x20min at Tempo intensity. Allow 5-10 minutes between intervals for recovery. Tempo paced riding is a great training mode when the goal is generating a large aerobic workload. Tempo is done at a fast-paced aerobic intensity that is below your Threshold. Most often done as a hard, steady pace, Tempo riding allows a rider to achieve a high quality endurance training session. Such training sessions aid in developing a robust foundation as a rider increases their chronic training load. During such rides the body adapts to the workload by improving fuel utilization and the ability to withstand the rigors prolonged aerobic exercise. Do your best to maintain a hard, steady, aerobic pace during the Tempo portion of this workout. You’ll never be going too hard, nor will you ever back off the pace during the Tempo riding. If using a powermeter, you can track the total workload of such rides by monitoring your kilojoule expenditure.
Planned Time: 2:30:00
Do 2x20min at Tempo intensity. Allow 5-10 minutes between intervals for recovery. Tempo paced riding is a great training mode when the goal is generating a large aerobic workload. Tempo is done at a fast-paced aerobic intensity that is below your Threshold. Most often done as a hard, steady pace, Tempo riding allows a rider to achieve a high quality endurance training session. Such training sessions aid in developing a robust foundation as a rider increases their chronic training load. During such rides the body adapts to the workload by improving fuel utilization and the ability to withstand the rigors prolonged aerobic exercise. Do your best to maintain a hard, steady, aerobic pace during the Tempo portion of this workout. You’ll never be going too hard, nor will you ever back off the pace during the Tempo riding. If using a powermeter, you can track the total workload of such rides by monitoring your kilojoule expenditure.