2009 UCI WORLD CHAMPIONSHIP (Adelaide, Australia) 5 Week Training Plan 14yrs and older Expert/Pro
5 weeks - $99.95
Total Hours: 26
Total Hours: 26
Going to Adelaide, Australia for the UCI Worlds? Are you prepared?This 5 week preparation program is to get the athlete in physical peak condition thus improve confidence for the UCI World Championships in Adelaide, Australia! This plan is designed for athletes 14 and over Experts, both girls and boys. This plan has it all: Sprint training targeting stand start power, acceleration and top end leg speed. Plyometric training will enhance power on the bike and there is also a comprehensive strength conditioning structured into the plan! The strength portion will require gym access. The gym work has been simplified to 3-4 key exercises so the athlete can have more energy and time to spend on the bike! The athlete will improve against his old self like you have never seen before!Everyday you will get an email of what to do with a full description of the sprint training, volume, efforts and rest. The strength portion will tell you the volume, reps and sets. You can also have the flexibility to swap days out for others as long as you get in all of the frequency in each week. For example, if I call for strength training on a day your local track is running practice, then you can swap out the day practice day with the strength day. The strength portion of the plan comes with a link to download my exercise document complete with written descriptions and pictures on how to perform the exercises.The athlete requirement involves experience with some sprint training and strength training. This structured program will be based off of the demands of the Worlds Track with being sensitive to the big, steep, and fast starting hill, first straight, demands of the length of the track. The plan is to simply enhance your power out of the gate, acceleration and leg speed down the start hill to the first jump, top end leg speed, and power endurance to get you to the finish line strong.This 5-week plan is broken down into five 1-week cycles, step loaded for progression. Rest and recovery days have been calculated to achieve progression and adaptations to the demands of the event. The last 10 days of the program begins with a tapering effect that will enable the athletes body to remove fatigue, yet keep the stimulus for a true peak performance effect. The athlete will go in to this event with more confidence than ever!The athlete should be able to allocate only 30 to 120 minutes a day, 5-6 days a week for sprint/track/strength/plyo training. This program also has the athlete practicing at the track and racing with specific instructions for track work (including proper warm up and cool downs) every week. The daily training is outlined in a comprehensive description and the daily workout will be emailed to you everyday. The plan can be adjusted by you to meet your weekly schedule plans. Please make sure that you can make the sacrifice of sticking to the training to make this plan effective.(This plan will work for all ages over 14 years of age, both girls and boys) The reason why I planned around 14 and over is that at 14, most athletes have reached puberty and can take on specific strength training, as well as respond well to high intensity exercise. Please consult with a physician to make sure you're cleared to train.THIS PLAN MUST START NO LATER THAN JUNE 16th!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:0
Congratulations on purchasing the UCI World Championship 5 week program for 14 and over Expert. Program Intro. Thank you for purchasing this plan. As you can see I have days on where you should be frequently doing sprints, track work and strength/power work. On the days I have prescribed track work and you can not go to the track on say "Wed", but you can go Tuessday, then go ahead and swap out Tuesday for Wednesday. But please, at least complete the frequency of ALL the workouts prescribe during the week. If you have any questions or thoughts, please email me and I will do my best to get back to you asap (info@bmxtraining.com). Also, many athletes doing my plans have had frequent questions regarding doing other activities in addition to the plan. Remember that adaptation is the key and if you look at the program over the course of the next 4 weeks, the demand for volumes/sets/reps/intensity progressively increases and also may decrease at times by design. In order to take on the weekly increasing demands, you will need to rest, recover, and also cool down well during and after each workout. So if I prescribe a recovery day, please refrain from going out and playing 3 hours worth of tennis. If you get sick, simply pick up where you left off on the program (more on that at the end of this). Pay close attention on how you recover day to day and take notes. This program is great in finding out how you personally respond from a consistent weekly structure, and hopefully you will learn a great deal on what works for you and what doesn't. There are many different training protocols out there and the ones that I have prescribed are some of the best that myself, colleagues, and my coached elite athletes have responded very well from. Please understand that many of us respond and adapt differently in terms of time. Added stress (work, school, life) also plays a vital role in adaptation of any training plan. If you get sick or miss a workout, don't worry about making it up. Just pick up where it left off and feel free to alter the volume/reps or sets as to make a fluid transition back into the plan. Lastly, if you have an important weekend of racing during any week of this plan, simply cut the work load by 25-50%. So for example, I call for 2x5 sprints. either do 1 set of sprints or 2x3. This will give you a proper taper so you feel good for the weekend. Racing is sometimes the best training, so don't feel guilty! When you come back to train, don't worry about making up the week just pick up where we left off! Other than that, plan on racing the UCI World Champioships with a vengeance. Vision yourself doing well and focus on your goals of this event during your training day to day. This is how the pros do it, there is no reason why you can't focus the same either! In terms of goals, the number one goal that the athlete should be focusing on is being better than self. If you focus on that, then that's all you can control, and more than likely you will accomplish that goal in Adelaide! Again, thank you for entrusting me with your preparation, and all the best with your training and racing efforts! Greg Romero info@bmxtraining.com
Workout #2
Custom
Planned Time: 1:0
First week's goal is to introduce you to the training with an emphasis for you to making sense of each workout so you can do the future ones smoothly. I want you to always do the warm ups correctly with intentions of reaching the goals you have in Desoto! If done properly as prescribed, your body will repsond to the first sevral weeks of training without feeling overwhelmed. BMX Sprints "Jump Sprints" Equipment:Clip pedals/race gear. Instructions: On flat open road, mark start with a cone and pedal off 10 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 1-2 mph with pedas in the start position. In an all out effort, accelerate as hard and fast as you can to the finish cone. Keep the front wheel on the ground and straight all the way through the sprint. Soft pedal on seat for recovery. Sprint Length: 10 full cranks Volume: 2 sets X 5 efforts Rest Interval:2-4 minutes between efforts and 6 between sets. Warm Up: 10 minutes pedaling w/ 2-3 warm up starts@3-4 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout). Notes:Mimics and improves starting power (acceleration to first jump and out of corners)
Planned Time: 0:0
Congratulations on purchasing the UCI World Championship 5 week program for 14 and over Expert. Program Intro. Thank you for purchasing this plan. As you can see I have days on where you should be frequently doing sprints, track work and strength/power work. On the days I have prescribed track work and you can not go to the track on say "Wed", but you can go Tuessday, then go ahead and swap out Tuesday for Wednesday. But please, at least complete the frequency of ALL the workouts prescribe during the week. If you have any questions or thoughts, please email me and I will do my best to get back to you asap (info@bmxtraining.com). Also, many athletes doing my plans have had frequent questions regarding doing other activities in addition to the plan. Remember that adaptation is the key and if you look at the program over the course of the next 4 weeks, the demand for volumes/sets/reps/intensity progressively increases and also may decrease at times by design. In order to take on the weekly increasing demands, you will need to rest, recover, and also cool down well during and after each workout. So if I prescribe a recovery day, please refrain from going out and playing 3 hours worth of tennis. If you get sick, simply pick up where you left off on the program (more on that at the end of this). Pay close attention on how you recover day to day and take notes. This program is great in finding out how you personally respond from a consistent weekly structure, and hopefully you will learn a great deal on what works for you and what doesn't. There are many different training protocols out there and the ones that I have prescribed are some of the best that myself, colleagues, and my coached elite athletes have responded very well from. Please understand that many of us respond and adapt differently in terms of time. Added stress (work, school, life) also plays a vital role in adaptation of any training plan. If you get sick or miss a workout, don't worry about making it up. Just pick up where it left off and feel free to alter the volume/reps or sets as to make a fluid transition back into the plan. Lastly, if you have an important weekend of racing during any week of this plan, simply cut the work load by 25-50%. So for example, I call for 2x5 sprints. either do 1 set of sprints or 2x3. This will give you a proper taper so you feel good for the weekend. Racing is sometimes the best training, so don't feel guilty! When you come back to train, don't worry about making up the week just pick up where we left off! Other than that, plan on racing the UCI World Champioships with a vengeance. Vision yourself doing well and focus on your goals of this event during your training day to day. This is how the pros do it, there is no reason why you can't focus the same either! In terms of goals, the number one goal that the athlete should be focusing on is being better than self. If you focus on that, then that's all you can control, and more than likely you will accomplish that goal in Adelaide! Again, thank you for entrusting me with your preparation, and all the best with your training and racing efforts! Greg Romero info@bmxtraining.com
Workout #2
Custom
Planned Time: 1:0
First week's goal is to introduce you to the training with an emphasis for you to making sense of each workout so you can do the future ones smoothly. I want you to always do the warm ups correctly with intentions of reaching the goals you have in Desoto! If done properly as prescribed, your body will repsond to the first sevral weeks of training without feeling overwhelmed. BMX Sprints "Jump Sprints" Equipment:Clip pedals/race gear. Instructions: On flat open road, mark start with a cone and pedal off 10 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 1-2 mph with pedas in the start position. In an all out effort, accelerate as hard and fast as you can to the finish cone. Keep the front wheel on the ground and straight all the way through the sprint. Soft pedal on seat for recovery. Sprint Length: 10 full cranks Volume: 2 sets X 5 efforts Rest Interval:2-4 minutes between efforts and 6 between sets. Warm Up: 10 minutes pedaling w/ 2-3 warm up starts@3-4 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout). Notes:Mimics and improves starting power (acceleration to first jump and out of corners)
Day #2
Custom
Planned Time: 0:0
You have several options. if you're on a current strength regimen, then please stay with that one. If not you can try mine below in which I have hand selected a few key exercises that I feel in the very short time can be effective for peaking well in terms of power programming. Again, were not looking to exhaust the body, were looking to enhance your muscles specifically to perform for this event.. INTRODUCTION TO THE STRENGTH TRAINING PROGRAM: In the next 4 weeks the Strength Training will be short and simple because again, the emphasis of this program is to enhance your power on the bike, and the only way we will be able to truly get fast on the bike in a short amount of time is to spend time on the bike. Don't feel like you need to leave these gym session like you can't walk out of there. That is not what were trying to achieve. We want to correctly stimulate the body with a small number of exercises, Lift the correct weight/volume and perform the exercises powerfully fast yet safe. we don't want to do any major tissue damage when we leave the gym. I strongly advise to not deviate from the program. PERFORM A STRENGTH TEST WITH 3 EXERCISES. Before we get started into the work of the strength we need to go in to the GYM and do some tests. Goi in to the gym and perform a pro-rated 1 rep max for 3 key exercises. This will give you a "test score" or baseline to determine the correct weight to load on the exercises that I prescribe in the next 4 weeks. You will need to download the instructions and print out the document that explains how to determine your 1 rep max. Please go to www.bmxtraining.com/1rm.pdf You will also need t download my PDF on Strength Training exercises that gives you instructions and pictures to help get a better sense on how to perofrm the exercises. If you already know how to do them, it won't hurt to get reminded. Please go to www.bmxtraining/strengthbmx.pdf Here is today's workout: Warm up 5 minutes on exercise bike moderate intenisty w/ a few 5 second sprints. Continue by doing my warm up circuit 3 times. Rest 10-20 seconds between each exercise. Rest 2 minutes between each circuit doing a light stretch on any muscle you feel needs it. Do not hold any stretch longer than 20 seconds. The optimal stretch duration of any muscle before training/racing/sports performance is 5-10 seconds, lightly. The theory behind this is that studies indicate you will paralyze the stretch/reflex of the muscle grouping which means it won't contract at full capcity both in terms of force and speed. Volume: 3 complete 1. Half Squats (body weight only)x10 2. Forward Lunges x8 steps 4. Abs V-Ups x10 reps 5. Jump Rope x40 skips 6. Chin Ups x3 reps 7. Body Dips x3 reps The Test: Barbell Back Squats www.bmxtraining.com/backsquat.mov Warm up with barbell and then start adding weight. Please use a squat rack with safety bars so if you do fail, the barbell won't crush you. Ask the GYM management if someone can help you perform this if necessary. Bent Over Rows www.bmxtraining.com/bentoverrow.mpg Warm up with barbell and then start adding weight. Ask the GYM management if someone can help you perform this if necessary. Do 2 more exercises before you leave. Chin Ups to failure and Body Dips to failure. Record these numbers as well. Go ahead and do 2 more sets of Pull ups and Dips until failure. Once you have performed these tests, call it a day. There is plenty of work for you to do this week and weekend! Go home and look at the 1rm pdf that you printed out and figure out what your maximum numbers are! You will need these test scores to determine the correct weight percentages calculations for the remainder of the stregth sessions in the gym.
Planned Time: 0:0
You have several options. if you're on a current strength regimen, then please stay with that one. If not you can try mine below in which I have hand selected a few key exercises that I feel in the very short time can be effective for peaking well in terms of power programming. Again, were not looking to exhaust the body, were looking to enhance your muscles specifically to perform for this event.. INTRODUCTION TO THE STRENGTH TRAINING PROGRAM: In the next 4 weeks the Strength Training will be short and simple because again, the emphasis of this program is to enhance your power on the bike, and the only way we will be able to truly get fast on the bike in a short amount of time is to spend time on the bike. Don't feel like you need to leave these gym session like you can't walk out of there. That is not what were trying to achieve. We want to correctly stimulate the body with a small number of exercises, Lift the correct weight/volume and perform the exercises powerfully fast yet safe. we don't want to do any major tissue damage when we leave the gym. I strongly advise to not deviate from the program. PERFORM A STRENGTH TEST WITH 3 EXERCISES. Before we get started into the work of the strength we need to go in to the GYM and do some tests. Goi in to the gym and perform a pro-rated 1 rep max for 3 key exercises. This will give you a "test score" or baseline to determine the correct weight to load on the exercises that I prescribe in the next 4 weeks. You will need to download the instructions and print out the document that explains how to determine your 1 rep max. Please go to www.bmxtraining.com/1rm.pdf You will also need t download my PDF on Strength Training exercises that gives you instructions and pictures to help get a better sense on how to perofrm the exercises. If you already know how to do them, it won't hurt to get reminded. Please go to www.bmxtraining/strengthbmx.pdf Here is today's workout: Warm up 5 minutes on exercise bike moderate intenisty w/ a few 5 second sprints. Continue by doing my warm up circuit 3 times. Rest 10-20 seconds between each exercise. Rest 2 minutes between each circuit doing a light stretch on any muscle you feel needs it. Do not hold any stretch longer than 20 seconds. The optimal stretch duration of any muscle before training/racing/sports performance is 5-10 seconds, lightly. The theory behind this is that studies indicate you will paralyze the stretch/reflex of the muscle grouping which means it won't contract at full capcity both in terms of force and speed. Volume: 3 complete 1. Half Squats (body weight only)x10 2. Forward Lunges x8 steps 4. Abs V-Ups x10 reps 5. Jump Rope x40 skips 6. Chin Ups x3 reps 7. Body Dips x3 reps The Test: Barbell Back Squats www.bmxtraining.com/backsquat.mov Warm up with barbell and then start adding weight. Please use a squat rack with safety bars so if you do fail, the barbell won't crush you. Ask the GYM management if someone can help you perform this if necessary. Bent Over Rows www.bmxtraining.com/bentoverrow.mpg Warm up with barbell and then start adding weight. Ask the GYM management if someone can help you perform this if necessary. Do 2 more exercises before you leave. Chin Ups to failure and Body Dips to failure. Record these numbers as well. Go ahead and do 2 more sets of Pull ups and Dips until failure. Once you have performed these tests, call it a day. There is plenty of work for you to do this week and weekend! Go home and look at the 1rm pdf that you printed out and figure out what your maximum numbers are! You will need these test scores to determine the correct weight percentages calculations for the remainder of the stregth sessions in the gym.
Day #3
Track Endurance 2
Planned Time: 1:0
Track Endurance 2 Equipment: Race Gear and ClipPedals Description: Warm up 10 minutes, 2-3 easy laps at medium intensity 60%. These are full laps 100% from the gate to the first corner. Out of the first corner to the finish line, the intensity needs to drop down 10-15%, yet be fast enough to make it accross jumps, no need to kill yourself mentally, just get to the line, but pedal past it with 2 extra pedals! Stay strict to the Rest Interval Time! Volume: 2 sets x 3 efforts Rest Interval: 5 minutes between efforts in the first set and 7 minutes between efforts in the second set and 12 between sets. This workout puts a huge emphasis on Lactate Tolerance, which is the number one inhibitor to muscle contraction especially towards the end of the race.
Planned Time: 1:0
Track Endurance 2 Equipment: Race Gear and ClipPedals Description: Warm up 10 minutes, 2-3 easy laps at medium intensity 60%. These are full laps 100% from the gate to the first corner. Out of the first corner to the finish line, the intensity needs to drop down 10-15%, yet be fast enough to make it accross jumps, no need to kill yourself mentally, just get to the line, but pedal past it with 2 extra pedals! Stay strict to the Rest Interval Time! Volume: 2 sets x 3 efforts Rest Interval: 5 minutes between efforts in the first set and 7 minutes between efforts in the second set and 12 between sets. This workout puts a huge emphasis on Lactate Tolerance, which is the number one inhibitor to muscle contraction especially towards the end of the race.
Day #4
Sprints (duo)
Planned Time: 0:45
BMX Sprints (duo) Equipment: Clips/Race gear. Description: This is a two part sprint. On flat open road, mark start with a cone and pedal off 5 complete cranks, stop and mark this with a cone. Take another 3 full cranks and mark this spot with a cone. Pedal off another 5 full cranks and mark the finish with a cone. Approach the start cone coasting at 1-2 mph with pedas in the start position. In an all out effort, accelerate as hard and fast as you can to the first cone and coast to the 3rd cone. At the 3rd cone you will "jump" on the pedals again as if you were coming off of a jump, continue to sprint to the finish cone. Volume:2x5 efforts with 2 minutes rest and 10 between sets Warm Up: 10 minutes w/ 2-3 stand starts 3-4 pedals long. Cool Down: 10 minutes soft pedal This is simualting power off the start and leg speed/power after a jump or a corner in a moto. This will also test your ability to recover therefore your repeatability to perform at your maximum ceiling.
Workout #2
Custom
Planned Time: 0:40
GYM Session. Again, I want you in and out under an hour! Warm up 5 minutes on exercise bike moderate intenisty w/ a few 5 second sprints. Continue by doing my warm up circuit 3 times. Rest 10-20 seconds between each exercise. Rest 2 minutes between each circuit doing a light stretch on any muscle you feel needs it. Do not hold any stretch longer than 20 seconds. The optimal stretch duration of any muscle before training/racing/sports performance is 5-10 seconds, lightly. The theory behind this is that studies indicate you will paralyze the stretch/reflex of the muscle grouping which means it won't contract at full capcity both in terms of force and speed. Volume: 3 complete 1. Half Squats (body weight only)x10 2. Forward Lunges x8 steps 4. Abs V-Ups x10 reps 5. Jump Rope x40 skips Here is today's workout: Remember the test you did? Use those baseline test scores by multiplying the test score by the percentages below and writing them down. The bvest thing for you to do is print this page out and write your weights next to each exercise and reps. Do this before you go in to the gym!!!! Rest is 1-2 minutes between sets and 3 minutes between exercises. Barbell Back Squats: 30% of 1RMx10 reps 40% of 1RMx8.reps 50% of 1RMx6 reps 60% of 1RMx6 reps Bent Over Rows: 30% of 1RMx8 reps 40% of 1RMx6.reps 50% of 1RMx5 reps 60% of 1RMx5 reps Chin Ups: 3 sets of 80% of your test score (so example, say you did 10 chin ups, 80% x 10 would equal to 8 reps. Do 3 sets of 8. Body Dips: 3 sets of 70% That's it, get out of there and eat a piece of fruit and drink water before the next meal!
Planned Time: 0:45
BMX Sprints (duo) Equipment: Clips/Race gear. Description: This is a two part sprint. On flat open road, mark start with a cone and pedal off 5 complete cranks, stop and mark this with a cone. Take another 3 full cranks and mark this spot with a cone. Pedal off another 5 full cranks and mark the finish with a cone. Approach the start cone coasting at 1-2 mph with pedas in the start position. In an all out effort, accelerate as hard and fast as you can to the first cone and coast to the 3rd cone. At the 3rd cone you will "jump" on the pedals again as if you were coming off of a jump, continue to sprint to the finish cone. Volume:2x5 efforts with 2 minutes rest and 10 between sets Warm Up: 10 minutes w/ 2-3 stand starts 3-4 pedals long. Cool Down: 10 minutes soft pedal This is simualting power off the start and leg speed/power after a jump or a corner in a moto. This will also test your ability to recover therefore your repeatability to perform at your maximum ceiling.
Workout #2
Custom
Planned Time: 0:40
GYM Session. Again, I want you in and out under an hour! Warm up 5 minutes on exercise bike moderate intenisty w/ a few 5 second sprints. Continue by doing my warm up circuit 3 times. Rest 10-20 seconds between each exercise. Rest 2 minutes between each circuit doing a light stretch on any muscle you feel needs it. Do not hold any stretch longer than 20 seconds. The optimal stretch duration of any muscle before training/racing/sports performance is 5-10 seconds, lightly. The theory behind this is that studies indicate you will paralyze the stretch/reflex of the muscle grouping which means it won't contract at full capcity both in terms of force and speed. Volume: 3 complete 1. Half Squats (body weight only)x10 2. Forward Lunges x8 steps 4. Abs V-Ups x10 reps 5. Jump Rope x40 skips Here is today's workout: Remember the test you did? Use those baseline test scores by multiplying the test score by the percentages below and writing them down. The bvest thing for you to do is print this page out and write your weights next to each exercise and reps. Do this before you go in to the gym!!!! Rest is 1-2 minutes between sets and 3 minutes between exercises. Barbell Back Squats: 30% of 1RMx10 reps 40% of 1RMx8.reps 50% of 1RMx6 reps 60% of 1RMx6 reps Bent Over Rows: 30% of 1RMx8 reps 40% of 1RMx6.reps 50% of 1RMx5 reps 60% of 1RMx5 reps Chin Ups: 3 sets of 80% of your test score (so example, say you did 10 chin ups, 80% x 10 would equal to 8 reps. Do 3 sets of 8. Body Dips: 3 sets of 70% That's it, get out of there and eat a piece of fruit and drink water before the next meal!
Day #5
Day Off
Planned Time: 0:0
Take a day off. Rest. You will need it for the weekend.
Planned Time: 0:0
Take a day off. Rest. You will need it for the weekend.
Day #6
Sprints Maximum Speed (flying sprints)
Planned Time: 0:30
Maximum Speed (flying sprints) Equipment:Clip pedals/race gear. Instructions: On downhill open road, mark start with a cone and pedal off 15 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 95% of your maximum effort/speed with pedals in the start position. In an all out effort, when you cross the start cone, start pedalling as fast as you can to the finish cone. *If you can start further away from the start cone, less effort and energy spent when doing the actual sprint and more focus on improving maxiumum speed. Technique: Keep the front wheel on the ground and straight all the way through the sprint. Keep arms and legs realxed so as to "spin" through the pedal stroke. Keep abs tight and shoulders back. Soft pedal on seat for recovery. Sprint Length: 15 full cranks Volume: 1x4 efforts Rest Interval: 4 minutes between efforts or until full recovery. Warm Up: 10 minutes pedaling w/ 2-3 warm up flying starts@10 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout).
Workout #2
Track Skills/Speed
Planned Time: 0:45
Track Skills Ride the track today. Work on hitting jumps at full speed. Warm up 5 minutes (2-3 easy laps 1/2 at 80%) Work on coming out of first turn and accelerating through 2 straights into the last. Rest 4-5 minutes betwee efforts and 10 minutes between sets (soft pedal) 2 sets of 4 efforts Cool Down is 10 minutes easy pedal.
Planned Time: 0:30
Maximum Speed (flying sprints) Equipment:Clip pedals/race gear. Instructions: On downhill open road, mark start with a cone and pedal off 15 complete cranks, stop and mark finish with another cone. Approach the start cone coasting at 95% of your maximum effort/speed with pedals in the start position. In an all out effort, when you cross the start cone, start pedalling as fast as you can to the finish cone. *If you can start further away from the start cone, less effort and energy spent when doing the actual sprint and more focus on improving maxiumum speed. Technique: Keep the front wheel on the ground and straight all the way through the sprint. Keep arms and legs realxed so as to "spin" through the pedal stroke. Keep abs tight and shoulders back. Soft pedal on seat for recovery. Sprint Length: 15 full cranks Volume: 1x4 efforts Rest Interval: 4 minutes between efforts or until full recovery. Warm Up: 10 minutes pedaling w/ 2-3 warm up flying starts@10 cranks long. Cool Down: 10-15 minutes soft pedal (if no other protocol is planned after this workout).
Workout #2
Track Skills/Speed
Planned Time: 0:45
Track Skills Ride the track today. Work on hitting jumps at full speed. Warm up 5 minutes (2-3 easy laps 1/2 at 80%) Work on coming out of first turn and accelerating through 2 straights into the last. Rest 4-5 minutes betwee efforts and 10 minutes between sets (soft pedal) 2 sets of 4 efforts Cool Down is 10 minutes easy pedal.