Spring CompuTrainer Plan with .Erg files 150watts threshold
12 weeks - $99.95
Total Hours: 192
Total Hours: 192
These plans were designed to specifically work with your Computrainer!
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
Each day you have a workout, you will also receive a .ERG file, in which you will load into your Computrainer and then your Computrainer will do all adjustments of the wattage load to create the perfect workout! You will need to use the Computrainer Coaching Software (Computrainer CS) in order to upload the .ERG file. Detailed descriptions are included to show you each step on how to upload an .ERG file and then do the workout.
This plan is a comprehensive 12 week Spring training plan for the cyclist, triathlete or Mt. Biker that uses a Computrainer and has a Threshold of 150watts. You can train from 10-15 hours a week and have been riding at least a year. This plan can be started anytime during the spring. I have placed options on the weekends, so that if you are racing on the weekends, then I have planned for you to be fresh and strong. If you are not racing, then you have the option of a hard training weekend.
Most cycling workouts are designed to be done on the Computrainer, but include the full description of the workout, so they could easily be adaptable to outside if you live in a warm climate during the spring. There is a SPRINT workout that you will have to do outside, as it’s impossible to get in a high quality sprint workout on an indoor trainer.
The weekends are made to be ridden outside as well, however, there are a few key workouts made with .ERG files on the weekend.
Your plan starts out by getting right to work with Lactate Threshold and Vo2 max work. You’ll start doing sprints the following week and working on your anaerobic capacity.
Each cycling workout has a specific focus to it, so don't worry about having to 'drone' along on the trainer for hours at a time. These indoor workouts are specific, challenging and will make the time go by quickly. Farther into the plan, you’ll be doing more specific race prep intervals to maintain your sharp fitness ‘edge’.
This specific Computrainer winter plan is an incredible value at $99.95, and includes hours and hours of specific work designed to make your spring 2006 season your best! If you want to take it to the next level this spring 2006 season and you have a Computrainer, than this is the plan for you!
**To get the most out of this plan, it's important that you go through the testing protocols first, in order to make sure of your threshold wattage. Please read the accompanying articles above in or to review the testing protocols and definitions.**
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
Planned Time: 1:25:00
Congratulations on starting your Spring training program! This is a comprehensive 12 week program that is based on using your Computrainer for indoor workouts. There is a .erg file that is attached to each day's workout for that day. The description here will describe the workout as it unfolds on your Computrainer. All you have to do is download each day's .erg file and then load it into your Computrainer software and start the workout! It's a No brainer! Please download the attachment on 'How to download and re-load the .erg file into my Computrainer'. Some things to note for this spring. First, on the weekend's I have you riding outside. Get outside and put in the miles. I know that it's possible you'll have some races or important group rides on the weekend, so please just substitute those in on the weekend. The plan was made for you to have great racing fitness and not only will improve your threshold power, but also your power at Vo2max, anaerobic capacity and your sprint. Speaking of sprints, I have scheduled your sprint days for outside rides. It's pretty much impossible to do a sprint workout on a trainer, so, please make plans ahead of time to get in that workout outside. So, lets' get started.... I hope you made it a great weekend! Today's ride is just..... 1.25 hours, just easy and riding like Grandma. No HR's over 56% of your Threshold watts.
Workout #2 : Bike
Planned Time: 1:15:00
WU: 15 minute warm-up. MS: Today is a solid endurance day, nice and smooth. Ride and getting in some bursts and having fun. One burst every 15minutes for 10seconds each. Make sure to do 1x 20minutes with wattage at low level 4- 93%- 96%. CD: cool-down. Predicted TSS=88, IF = .84
Workout #3 : Bike
Planned Time: 1:30:00
WU: 10 minutes of easy endurance MS: Some hard hill repeats today! Do (1) 5 minute effort at sub-threshold to get the legs ready, 3 minutes easy rest. then (3) x 1 minute fast pedaling, with 1 minute rest between each. then do -10 hard hills! Each is 1 minute long and I want you to explode at the top of each hill! HAMMER!!!! The goal is to keep your cadence over 85rpm. Stand out of the saddle and GO hard! Rest for 3 minutes between each, easy pedaling. CD: 10 minutes Predicted TSS/IF= 70, .748
Workout #4 : Bike
Planned Time: 1:10:00
WU: 10 minutes, 3 minutes easy 2 x 20 minutes today at threshold and keep those watts from 140-150 on these. Rest for 5 minutes between each. Cool-down Predicted TSS 89 , IF- .87
Workout #5 : Day Off
Planned Time: 0:00:00
REST !!!!!! Do some yoga on your own.
Workout #6 : Bike
Planned Time: 4:00:00
4-5hours and just riding. Outside and getting in the miles. Try for 2 x 20 minutes at threshold- 150-160 and push those. 15 minutes between each. Then 30 minutes of tempo pace( 115-135watts) and add in (6-8) 3-4 minute efforts at VO2 max- 170w. Hammertime. Generally ride in the endurance/Tempo pace and have fun. Getting in the time!
Workout #7 : Bike
Planned Time: 3:00:00
Have fun today and get in a solid endurance ride- Loads of hills, just ride up them. Finish with a solid 30minute effort under threshold - 125-140. Keep cadence at 90-95.
Workout #8 : Bike
Planned Time: 1:25:00
1.25 hours, just easy and riding like Grandma. No HR's over 56% of your Threshold watts.
Workout #9 : Bike
Planned Time: 2:00:00
OUTSIDE!!! WU: 15 minutes and getting ready for some hard efforts! MS: 1.0hours- Get in 6 x small ring sprints to start- 50yards- no gear changes- wind the gears out! You should be spinning at 120rpm at the finish of these sprints. Rest for about 2-3minutes between each. Then do (3) x Big Ring- one gear change- Jump in the 53:17 from 20mph, and then wind out the gear and shift. Wind out that gear-(110-120rpm) and you are done. Rest for 3-5 minutes between each Big Ring sprint. Then (3) x big ring – From 53:16 at 23mph- 2 gear changes, again winding out each gear. And Finish with 1 x big ring 53:15- from 26-28mph, and jump hard and sprint til you wind out that 53:13 gear! (this last one can be on a slightly downhill grade to help you get up to speed.) One of the goals of this workout is to get you to realize that you do not need to 'dump' the chain into the hardest gear for a sprint. Sprinting starts out with a hard jump in a gear that you can turn over. Then as you 'wind' out each gear, you shift down one. Just like driving a stick-shift car, you 'work' down the gears with the rpm's reach the correct range.