The Roadmap to Committing to Your Fitness Goals
Are you having trouble committing to your fitness goals? Do you feel like you’re starting over every time you set a goal? You’re not alone. A lot of people find it challenging to [...]
During your Base Phase the priorities are:
1. Strength
2. Aerobic threshold
3. Aerobic Capacity
The reason:
The base phase is designed to take the time to fully establish your basic fitness abilities of endurance, force, and speed skills. This will be the longest period of your training plan. You may ahve to take a full 12 weeks to develop a strong foothold before launching into high-intensity training. Typically you can divide this into 3 periods, Base 1, Base 2, and Base 3. The volume of training will grow in each base period as cross training phases transition to on-bike training.
Men | Women | |
Range | 9.0-35.1kJ | 6.2-24.2kJ |
Average | 18.2kJ | 13.2kJ |
Standard Deviation | 4.7kJ | 4.0kJ |
High | 22.9kJ | 17.2kJ |
Medium | 13.5-22.9kJ | 9.2-17.2kJ |
Low | <13.5kJ | <9.2kJ |
Cusick, T. (2016, June 29). Building Pmax & Functional Reserve Capacity (FRC). Retrieved from TrainingPeaks: https://help.trainingpeaks.com/hc/en-us/articles/115000273492-Building-Pmax-and-Functional-Reserve-Capacity-FRC-in-WKO4
Cusick, T. (2016, June 29). Building Pmax & Functional Reserve Capacity (FRC). Retrieved from TrainingPeaks: https://help.trainingpeaks.com/hc/en-us/articles/115000273492-Building-Pmax-and-Functional-Reserve-Capacity-FRC-in-WKO4
This is the scale we will us to show the intensity of your workouts without a power meter.
The Rating of Perceived Exertion (RPE) scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.
Active Recovery
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
Endurance
4 – Somewhat Heavy (Lower Endurance)
5 – Heavy (Upper Endurance)
Tempo
6 – Challenging Aerobic
Threshold
7 – Very heavy – Lactate Threshold
8 – Climbing – solid 8
VO2 Max
9 – VO2 Max
10 – Very, very heavy – Sprint
Additional reading
http://home.trainingpeaks.com/articles/cycling/estimating-training-stress-score-(tss)-by-joe-friel.aspx
http://www.trainingbible.com/joesblog/labels/RPE.html
The total amount of work that can be done during continuous exercise about your Functional Threshold Power (FTP) before fatigue occurs. Units are kJ or J/kg.
Here is your checklist for your Day Off Routine:
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