Glossary of Training Terms

Energy Systems- we usually refer to 3 energy systems as follows

System             Heart Rate Range (typical)          Primary Fuel Source       Capacity*

Aerobic                           40-65%                           Oxygen+ Store Fat            2hr

Aerobic Lactate             65-80%                    Glycogen in liver & Muscles      2-3 min

Anaerobic Alactic           80-100%                                Glycogen                  10 sec

*assuming no supplementation

Volume- can be expressed in terms of hours of training (all types) or kilometers ridden. A points system may also be employed where various training types are given a weighted score and totaled

Intensity- any workout's intensity may be expressed in terms of average Heart Rate, Power Output, percentage of VO2 max or perceived effort.

Periodization

Period              When                Primart Focus                     Volume/Intensity

Off season        Oct-Jan           Planning, Preparation         Hight / Low

Pre season        Jan-Mar          Build Speed, Power              High / Increase

Pre Comp          Mar-May     Early Season Tactics              High / High

Competitve        June-Aug    Major Events Outcomes          Reduce/ Intense

Transition         Sep-Oct                 Fun Social                     Moderate/ Moderate

These times will be different for athletes with different event goals.

Preformances vs. Outcomes - Performance refers to how well we prepare for and engage in an event. Outcome refers only to how well we place.

Cardio Vascular System- The C-V is made up of the Heart, Lungs, and Arterial system, which work to proide oxygenated blood to our muscles and brain.

Training Log- A written record of our training sessions. If the habit is maintained over many seasons, this is a valuable tool for setting training levels and preparation for key events.

Sample Log Entry

Sunday Nov 8

• 60km Group ride
• 2:10 at 28kmh
• Av Hr 146
• Av Power 135W
• Feel 4

Strenght Training- Cyclists can improve leg strenght, range of motion and core stability through the use of a stenght program. the program is 6-8 sessions of Volume work made up of 3-5 sets of 15-20 reps of selected exercises followed by 4-6 sessions of Power work made up of 3-5 sets of 3-5 reps at close to maximum lift.

Perceived Effort- Sometimes you will not have an objective measure of intensity such as a Heart Rate Monitor, Power Meter or such. You than need to use your self-awareness to train according to the following scale:

A workout hinges on this simple scale that rates from 1 to 10:

• 1-4 don't matter for this training
• 5 is moderate activity such as spining along a flat road
• 6 is experienced as "brisk effort"
• 7 is when you begin to breathe deeply but rhythmically and conversation gets difficult
• 8is the level where breathing intensifies and talking stops
• 9 has you gasping
• 10? You don't want to know