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CYCLING

Terrier's 12-week cycling program aims to enhance overall cycling performance, improve fitness levels, and build endurance. The key goals of the program include:

 

1. Endurance Building: Gradually increase the duration and intensity of rides to improve cardiovascular endurance, enabling cyclists to sustain longer rides.

2. Strength Development: Incorporate strength training exercises to enhance muscle strength, particularly in the legs, core, and upper body, which are essential for powerful cycling.

 

3. Skill Improvement: Focus on refining cycling techniques, such as pedaling efficiency, cornering, and braking, to enhance overall riding skill and safety.

 

4. Speed Enhancement: Implement interval training and speed workouts to improve overall speed and power output, helping cyclists achieve faster times.

 

5. Weight Management: Encourage healthy eating habits and regular exercise to support weight loss or maintenance, if desired, contributing to better cycling performance.

 

6. Recovery and Injury Prevention: Emphasize the importance of rest days and recovery strategies, including stretching and cross-training, to prevent injuries and promote long-term sustainability in cycling.

 

7. Goal Setting: Set specific, measurable goals, whether it's completing a certain distance, participating in a race, or simply improving personal performance metrics.

 

By the end of the 12 weeks, you should notice significant improvements in cycling ability, fitness level, and overall enjoyment of the sport.​ When  following a cycling schedule, it's essential to adhere to the planned training days, intensities, and rest periods. Here are some key guidelines to keep in mind:

1. Listen to Your Body: Pay attention to how you feel during workouts and adjust your intensity as needed.

2. We Gradually Increase Volume: Your volume is progressively to avoid injury and ensure sustainable growth.

3. Prioritize Recovery: Make recovery a priority to allow your body to heal and rebuild stronger.

4. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.

5. Schedules: Beginner/Intermediate start at 3-6 hours per week Intermediate/Advanced 5-7 hours per week.

6. Any Bike: Road bike, peloton, spin bike, it's your choice!

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CYCLING CHART

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TYPE OF WORKOUTS

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Base Builder (BB)

Objective:

  • Expand endurance of cardio and muscular systems

  • Increase your ability to ride longer, more comfortably

  • Improve pedaling efficiency/technique

  • Strengthen posture and comfort

  • Improve your HR management skills

Characteristics:

  • Consistent revolutions at one specific Aerobic Endurance or Aerobic Strength heart rate (75% to 80%)

  • Smooth transitions between positions and terrains

  • Takes mental attention not to drift away

  • Class feels “longer” as structure is less diverse

 

Aerobic Power (AP)

Objective:

  • Increase capacity of muscular and cardio system

  • Raise your ability to ride stronger and harder

  • Generate sustainable power

Characteristics:

  • Progressive intensity throughout class

  • Intensity: Aerobic Endurance to Threshold (HR 75-85%)

  • No or limited recovery/breaks

 

Anaerobic Power (AnP)

Objective:

  • Expand cardiovascular and muscular system capacity at anaerobic level

  • Train ability to recover and re-engage

  • Improve your ability to boost power and temporarily sustain extreme intensities on a ride

Characteristics:

  • Intensity may exceed Anaerobic Strength (HR 95%)

  • Full recovery between intervals (HR 65% or lower)

  • Resistance from moderate to very heavy (5 to 9) combined with high cadence

  • Requires strong cardio and muscular condition

 

Perform Max (PM)

Objective:

  • Perform at maximum of cardio and muscular system that is sustainable for the duration of the class

  • Improve your ability to ride under race conditions

  • Test of fitness

  • Exploration of current personal limits

Characteristics:

  • Physically and mentally most challenging work-out

  • Intensity ranges from Aerobic Strength level and up, average is likely near Threshold

  • No recovery built in class structure- take Active Recovery as needed

  • Requires recovery day or easy ride/class

 

Skills & Drills (SD)

Objective:

  • Creating proper movement of muscle fibers

  • Focus on technique and form

  • Getting bettwe without working harder

Characteristics:

  • Single Leg drills

  • Spin Up's & high cadence work

  • Connecting what feels right and what is right

  • HR/FTP are of no concern in this class

 

R&R (RR)

Objective:

  • Refresh and recover; relaxation for body and mind

  • Maximize benefit from preceding work-outs

  • Refresh muscles through increased blood circulation

  • Reduce tension and release lactate acid from muscles

Characteristics:

  • Light to moderate resistance at fluent cadence

  • Mental state is “intake” of energy vs. exerting power

  • Intensity is at recovery levels (HR 65% and below)

  • Requires patience for most A-type individuals

 

Mix

Objective:

  • Diversification of cycling work-out routine by combining elements of Base Builder, Aerobic Power and Anaerobic Power in one class

Characteristics:

  • Vary during class depending on elements

  • Diver and entertaining

 

Entry

Objective:

  • Learn the fundamentals of cycling, including the basics of shifting and gearing

  • Understand proper bike form and technique

  • Become familiar with watts and RPM

  • Have fun and get a great workout in

Characteristics:

  • Varying combinations of the following

  • Rolling hills to practice shifting and gearing

  • Out-of-the-saddle climbs

  • Consistent RPM work

  • End-of-the-class competitions

 

XPress

Objective:

  • Leans towards more toward shorter threashold intervals with many repetitions 

  • Improve your Anaerobic Threshold

  • Test of fitness

  • Exploration of current personal limits

Characteristics:

  • Shorter 45 min class but a very challenging work-out

  • Intensity average is likely near Threshold

  • Recovery scheduled between intervals

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CLASS ELEMENTS

Break: (not quite!)

- used between highly intensive elements such as Sprints and Grinds

- comfortable cadence

- resistance is light to moderate (less than 50% FTP) in seated position

- gain control over breathing and manage HR down to Recovery level

- hydrate, check your position on the bike and release any tension

Active Recovery

- used between intense elements and as part of the cool-down

- not a Break but comfortable intensity at Active Recovery or Aerobic Base level (65-70% FTP)

- cadence may vary, but stays below 90 RPM

Acceleration

- a pick-up in cadence from base cadence by 10 to 20 RPM can be seated or standing

- intensity increases moderately

- a highly controlled and manageable effort

Cadence Drill

- designed to improve pedaling efficiency, technique and comfort at higher cadence from 95 RPM and up moderate effort (70-85% FTP)

- intensity stays at Aerobic Endurance level

- duration ranges from 30s to 10 minutes per interval

- maintain full control and avoid bouncing

- always  done in seated position

Speed Interval

- use high cadence as technique to overcome intervals of hard resistance cadence is 95+

- FTP 80%+ moderate to hard intensity reaches Anaerobic Strength level

- interval duration is 30 to 60 seconds

- maintain control and form; avoid bouncing and stabilize upper body

- can be done seated or standing

Sprint

shorter, but more intense then a Speed Interval at cadence of 100+, FTP 120% plus

intensity may reach Performance Maximum (HR up to 100%) duration is short 15 to 25 seconds

can be done in seated position, standing or a combination of both

Fast Pace:

consistent effort simulating a fast pace ride on a flat road intensity is at Threshold level (HR 85%)

cadence is 90 to 110 RPM at moderate to hard resistance from 6 to 8 performed mostly in seated position for 3 to 8 minutes

Fast Pace

- consistent effort simulating a fast pace ride on a flat road

- intensity is at Threshold level (HR 85%)

- cadence is 90 to 110 RPM

- performed mostly in seated position for 3 to 8 minutes

Power Interval

- similar to Sprint, but with more focus on resistance/power and less on cadence

 

Perpetual Endurance or Perpetual Threshold

- steady and uninterrupted effort with a focus on consistent cadence

- intensity is near Threshold (95% FTP) or Aerobic Endurance (75% FTP)

- cadence is 75 to 95 RPM

- performed seated or standing for 3 to 10 minutes

Grind

- equivalent of weight lifting on a bike; simulates a very steep climb

- very hard resistance/gearing forces cadence to 55 to 65 RPM - no less!

- intensity is near Threshold consciously engage muscles; visualize fluent large circular movement

- performed in seated position or standing for 3 to 6 minutes

 

Resistance Progression (Spin Class)

- increase of resistance every 1 or 2 minutes at constant cadence

- intensity depends on cadence, it should increase by 10 watts with each resistance change

- FTP 65 - 90% performed either seated or standing

- set duration is 4 to 12 minutes and followed by Active Recovery

 

Cadence Progression

- similar to Resistance Progression, but an increase of cadence while holding FTP constant

- Road bike gearing will need to get easier as the cadence increasses

- a class may include several sets of Progression elements including Resistance Progression and Cadence Progression

 

Isolated Leg Drill

- important drill to improve your pedal stroke and technique

- isolate one leg to perform the entire pedal stroke - other leg out of pedal

 

Rollers

- imagine riding up and down rolling hills with significant inclines, :20-:40 seconds

- objective is to maintain FTP and momentum through the ride

- by increasing gearing "uphill" and not taking a Break on the "downhill

- switch back and forth between seated flat and standing climb position as needed

- resistance increases when getting up and reduces when sitting down

- intensity depends on cadence indicated by coach (80-100 RPM)

- FTP is moderate (70-80%) seated and hard when standing (95-110%)

 

Terrier Mash

- designed to spike intensity from a standing stop

- will be 15 to 20 second intervals standing from dead stop to dead stop

- RPM sub 75 and FTP 150+

- Fast twith recruitment

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Central Park Workouts

18 fun workouts to choose from. These have alwasy been the staple of our in person coaching and will continue to be! If you are just visiting and need to rent a bike, contact Toga bikes.  They are just a few block from the park at 64 and west end and have rentals available.  

Introduction

• The following workouts use the Boathouse on the East side of the park just above 72nd st. as staring and ending point

• Riding direction in Central Park is always counter-clock wise

• Always stay to the left unless passing when in the park​

• Riders should always remember SAFETY FIRST and COURTESY RULES

• Be aware of other athletes, people, dogs and potential hazards on the road

• Each workout has a specific focus and objective using the varying terrain in Central Park to accomplish it

• These workouts are concepts which can be adjusted in length, number of repetitions and intensity to support athletes of different bike-fitness as well the athlete’s expected key race distance.

"The Loops"

• The 6-mile “Loop” is the main 6-mile paved road inside the park

• The 5-mile "upper loop" cross (turn left) at 72nd st. transverse (cutting off the bottom of the park)

• The 5-mile "lower loop" cross (turn left) at 102nd st. transverse (cutting off Harlem Hill)

• The 4 mile "middle loop" cross both (turn left) 102nd st. and 72nd st transverses

• The 1.7-mile "lower loop" cross (turn left) 72nd st (Southern end of park)

• The 1.4-mile "Harlem Hill Loop" cross (turn left) at 102nd st (Northern end of park)

"The Hills" In order if you start from the boathouse.

• Cat hill starts at the boathouse - .25 mile @ 3%

• Harlem hill starts at north end of park - .30 mile @ 4.4%

• The "Three Little Hills" on the west side as you ride south.  Each about .1 - .15 mile 2-3%

• Tavern On The Green hill starts at 72nd st west side to the cross walk.  .15 mile @ 2%

Additional 

Transverse to transverse means 72nd st to 102nd st on east side and 102nd st to 72nd st on west side.

Horse Shit alley - At the bottom of the park where 6th avenure enters the park is where the horse carriages enter. If its raining  always stay left to avoid tasing poo.

Also, at the point is adangerous pinch point where it narrows a bit and it's a popular entry point for the park

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Type: Climbing

Objective

Muscular Strength / Muscular Endurance / Aerobic Capacity

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Type: Climbing

Objective

Muscular Strength / Muscular Endurance / Climbing Technique

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Type: Climbing

Objective

Muscular Strength / Muscular Endurance / Aerobic Conditioning

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Type: Climbing

Objective

Muscular Strength / Muscular Endurance / Aerobic Conditioning / Anaerobic Conditioning

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Type: Climbing Progressive

Objective

Muscular Strength / Muscular Endurance / Aerobic Conditioning / Anaerobic Conditioning

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Type: Interval Long

Objective

Aerobic Conditioning / Anaerobic Conditioning / Muscular Strength

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Type: Interval Medium

Objective

Aerobic Conditioning / Anaerobic Conditioning / Muscular Strength 

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Type: Interval Short

Objective

Aerobic Conditioning / Anaerobic Conditioning / Muscular Strength

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Type: Interval Short (Short Recovery

Objective

Aerobic Conditioning / Anaerobic Conditioning / Muscular Strength 

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Type: Base Builder

Objective

Aerobic Conditioning / Power & HR   Management / Consistency

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Type: Base Builder

Objective

Aerobic Conditioning / Power & HR   Management / Technical Skill

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Type: Progressive Intensity

Objective

Aerobic Conditioning / Anaerobic Conditioning / Muscular Strength 

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Type: Progressive Intensity

Objective

Aerobic Conditioning / Anaerobic Conditioning / Muscular Strength 

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Type: Simulation Race

Objective

Anaerobic Conditioning / Performance Testing

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Type: Simulation Time Trial

Objective

Aerobic Conditiining / Anaerobic Conditioning / Performance Testing

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Type: Simulation Criterium

Objective

Anaerobic Conditioning / Performance Testing

 

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Type: Taper

Objective

Race Preperation

 

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Type: Recovery

Objective

Regeneration / Mental Relaxation

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FTP TEST

WORDS FROM COACH

DO THE RECORDED LIVESTREAM TEST

HOW IT WORKS

- 20:00 minute test to set your FTP

- Do the test rested and ready

- Be injury free

- Have clearance from your doctor

- Wear proper cycling gear & shoes

- We will complete the test every 6-8 weeks to measure fitness gains and reset.

Please do this on a trainer or someplace that's flat where you can repeat it each time. You will record your avg FTP, distance & heart rate over 20:00.  

 

WARM UP - 38:00

- 2:00 easy

- 2:00 a litte harder

- 3:00 as spin up's as :30 fast / :30 easy at 1%

- 2:00 easy

- 3:00 build by 1:00 minute starting as you feel

- 2:00 easy

- 6:00 as 1:00 fast pedal R110+ / 1:00 easy

- 3:00 easy

- 5:00 working 95-115%

- 10:00 easy

 

TEST - 20:00 (Set your FTP)

Go for your fastest 10:00 effort!  You want to push it hard from the beginning but you still need to hold back slightly so not to blow up.  Stay relaxed during the effort and breath.  The last 2 minutes try to push the pace and if you have any left go for it the last :30 seconds.

 

COOL DOWN - 5:00

Easy spin and finish with a little stretching.

SET YOUR FTP

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CYCLE VIDEO

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Apps Terrier Uses

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Zoom is where we meet for all our workouts where I am able to coach you live.

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Garmin connect allows me to track all your workouts.  Add the group Terrier Fitness.

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Glymps is how I track you during live runs with pace, distance and terrain.

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Zwift allows us to create meet-ups on a ROAD bike so I can monitor your numbers.

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Intelligent Cycling allows meet-ups for the SPIN bike so I can monitor your numbers.

Fun tracking and leaderboard for all sports.

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ROAD TIPS & TERMS

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1. Safety is the first priority. ALWAYS wear a helmet. Strap should be snug around your chin and helmet should be sitting forward on your head.  Wear proper cycling clothing, glasses and always expect the unexpected with the weather.

 

2. Be sure your bike is in perfect running order before beginning your ride. Make sure tires are pumped to the proper recommended PSI and no breaks are rubbing!  You have spare tubes and a patch kit, a pump or 2-3 CO2’s, properly filled water bottles, food, ID, money & a credit card and know how to change your own flat.

 

3. Have enough food and drink to get you through 2 hours of continuous riding.

 

4. Ride with the flow of traffic and always stay as far to the right as is safe. Always ride in a single file line unless the bike lane is clearly wide enough for a double pace line.  Use the common phrases when leading and riding in a group.

 

• Slowing - When someone yells out "Slowing", this means that there is something that is causing the pack to slow down. This can be anything from a light, a slower pack of bikes, and a car up ahead. In any event, prepare to slow down. Tap/feather your brakes and repeat the yell "Slowing". This is to indicate to others that you've heard them and you are also slowing. This will also alert those behind you that you are slowing down.

 

• Stopping - When someone yells out "Stopping", this means that there is something that is causing the pack to stop. This can be anything from a light, a slower pack of bikes, a stop sign or a car up ahead. In any event, prepare to stop. Tap you brakes and repeat the yell "Stopping". This is to indicate to others that you've heard them and you are also slowing to a stop. This will also alert those behind you that you are slowing to a stop. It's VERY important not to slam on your brakes especially if there are others behind you!!

 

• Hold your line - When someone yells, "Hold your line", this means that you need to stay in a straight line as best you can. In most cases, the person yelling this out to you is attempting to pass. If you swing out or if you don't keep your bike steady, you could cause the other bicycler trouble.

 

• On your Left - When someone yells, "On your Left", this means that they are passing you on your left.  Let them pass as they have the right of way. You should never hear "On your Right". That is, a bicycler should never pass on the right. However, there are many bicyclers with varying experience. Be on the look out for those that will pass on your right. If someone does this, kindly remind him or her that they should pass on the left. Also, it is common courtesy to say "Thank You" to the person yelling "on your left". This indicates to them that you've heard them.’

 

• Car Up - When someone yells, "Car Up", this means that there is a car up front. It is intended to be a verbal caution indicating that a stop may be necessary. If you hear this, repeat the call so that others know that you are aware of the vehicle up front. It is also common courtesy to repeat this so that others behind you also know about the car.

 

• Car Back - When someone yells, "Car Back", this means that there is a car up back. It is intended to be a verbal caution indicating that a stop may be necessary. If you hear this, repeat the call so that others know that you are aware of the vehicle is behind you. It is also common courtesy to repeat this so that others behind you also know about the car.

 

5. Do not go into aerobars when riding in a group. Even if you are leading the group stay out of the aerobars.  Riders must have control and riding in aerobars does not allow it.

 

6. Always ride in as straight a line as possible and avoid making any sudden moves. Signal before making any turns and always glance quickly behind you to make sure other riders and cars are not in your way.

 

7. Be courteous to other riders and share the road. We all ride fun and fitness, it’s not always about racing!

 

8. Call and point out any rough road or objects in the road that might cause a problem for cyclists. Riders at the front of the group are responsible for ensuring that riders behind them are aware of road conditions. Short commands like "HOLE!" or "WATCH THAT!" or "GRAVEL!" are usually the most clear. When possible, point to the obstacle or road condition. Pass on any warnings you hear you so that the whole group ride gets the message. You are the eyes and ears of the riders behind you.

 

9. Exercise particular caution when eating or drinking on your bike in a group ride. Make sure you keep your bike moving at a steady pace and in a straight line while eating or drinking.  Move to the back if you are not comfortable doing this in the group.

 

10. Do not overlap wheels with other riders. Be aware of the other cyclists in the pack. When drafting, be sure to maintain enough distance between your wheel and the wheel of the rider in front of you so as to avoid bumping. If you are new to drafting, follow about one wheel-length behind. Do not become so absorbed in watching the wheel in front of you that you lose awareness of road conditions or riders around you. Be sure that you are always looking ahead.

 

11. Up Hills. Avoid following a wheel too closely. Many riders often lose their momentum when rising out of the saddle on a hill, which can cause a sudden deceleration. This can often catch a rider who is following too closely, resulting in a fall from a wheel touch.

 

12. Down Hills. Give more space between bikes and do not hit your breaks!  Heavier riders will be able to coast, as the lighter riders will need to pedal slightly to keep pace.  Groups tend to break up going down hill but re group once you are back on the flat road.

 

13. Come to a complete stop at all stop signs and red lights. If you are stopped at a red light, wait until the light changes to green before proceeding, even if it seems clear or safe to go against the light.

 

14. Hand Signals. Hand signals for turning and stopping are as follows: Left are straight out to signal a left turn. Left arm out and down with your palm to the rear to signal slowing or stopping. And, for a right turn, put your right arm straight out.

 

15. As much as possible keep the group riding together. If you are just a bit behind the group, work a little harder to catch up and get back in the draft. If you are just slightly ahead of the group, drop your pace a bit so that you fall back towards the group.

 

16. At the start of the ride listen to the objectives of the ride and planned pacing, as described by the ride leader. Respect the plan by riding at the appropriate pace at the appropriate time, so that the group keeps it overall cohesion. Most rides begin with warm-up segment. Be sure to stay with or behind the group leader during this segment even if you consider the pace too easy.

 

17. Leave a Gap for Cars. When riding up hills or on narrow roads where you are impeding faster traffic, leave a gap for cars between every three or four bicycles.  This will allow motorists to take advantage of shorter passing intervals and eventually move piecemeal around the entire group.

 

18. Move Off the Road When You Stop. Whether you are stopping because of mechanical problems or to regroup with you companions, move well off the road so you don't interfere with traffic. It is usually best for the lead rider to pull forward in the stopping area and for other riders to pull in behind the rider in front of them. When you start up again, each cyclist should look for, and yield to, traffic.

 

Commonly used cycling terms

Hoods- Covers of the brake handles. 

Drops – Lowest part of you handlebars.

Tops- Handlebar closest to the stem. 

Horns – The tip of your bars on a tri bike.

Mash- Push a big gear.

Big Ring – Large ring in the front (usually a 53)

Small Ring – Small ring in the front (usually a 39)

Cog – Rear cassette (9 or 10 speed)

Spin – Easy pedaling in an easy gear

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