Docstoc

Race

Document Sample
Race Powered By Docstoc
					Race-Ready taking part in Six Hours a Week

Taking part in the spring of 2006 Taylor Carrington and his wife, Megan, had their
number one immature person, a beautiful girl named Sally. After pretty much not
training through the summer, Taylor approached his CTS coach with a grand goal: To
bring to a close in the top 20 in the elite division on cyclocross nationals with the
purpose of December. On top of it all, due to his job and his need to expend generation
with his different baby, training would be restricted to six hours a week.Impossible?
Well, veto. We designed what did you say? Has grow to be acknowledged around the
workforce as the New Father Training Plan, which has since helped a plight of time-
strapped athletes do their goals.

Traditional training strategy focus on building a high-volume establish of aerobic and
lactate-threshold power, which can worry up more than a dozen hours for each week,
and after that topping it rotten with high-intensity intervals ahead of a goal event. But
finished the ancient history a small amount of years, I've been working with my coaches
on training make somewhere your home whose real-world load fatally limit the volume
area of the equation. We've found with the purpose of a series built almost entirely of
brisk, high-intensity workouts can adequately prime an athlete intended for competition,
with a caveat or two.

This design moving parts well no more than intended for brisk proceedings, such as
cyclocross races or criteriums with the purpose of take on the order of an hour. And the
fitness you develop won't take long, no more than six to eight weeks, as the workouts
don't deliver the aerobic engine and power on lactate threshold. But, if your crux of
training is to be able to have racing, and your neighboring chain lasts no more than a
pair of months, after that the trimmings justify the process. During your battle chain,
alternate flanked by using week six and week three from the series lower, substituting
individual or two races intended for the workouts on the weekends. When the season is
finished, you'll need to refocus on building your aerobic establish and sustainable power,
but on slightest you'll possess trustworthy memories of flourishing races to give it some
thought you through your training rides.

Taking part in the 2006 U.S. National Cyclocross Championships, CTS athletes did well:
Ryan Trebon and Katie Compton won state-run titles, and Taylor was very on cloud nine
ultimate 17th not at home of 115 starters, on hardly six hours of training a week.

WEEK 1
Monday, Wednesday, Friday: Rest Tuesday: 1 hour EM s/2 sets of 4x2 min. PI, 2 min.
RBI, 10 min. RBS Thursday: 1 hour EM w/3x8 min. OU (2 min. Under, 2 min. Over), 6
min. RBI
Saturday: 1 hour EM w/ 2 sets of 4x2 min. PI, 2 min. RBI, 10 min. RBS
Sunday: 2 hours EM or cluster ride
WEEK 2
Monday, Wednesday, Friday: Rest Tuesday: 1 hour EM w/3 sets of 4x1 min. PI, 2 min.
RBI, 10 min. RBS Thursday: 1 hour EM w/ 3x8 min. OU (2 min. Under, 2 min. Over), 6
min. RBI
Saturday: 1 hour EM w/ 3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS
Sunday: 2 hours EM or cluster ride

WEEK 3
Monday, Wednesday, Friday: Rest Tuesday: 1 hour EM w/3 sets of 4x1 min. PI, 2 min.
RBI, 10 min. RBS Thursday: 1.5 hours EM w/3x8 min. OU (2 min. Under, 2 min. Over), 8
min. RBI
Saturday: 1 hour EM w/ 3 sets of 4x1 min. PI, 2 min. RBI, 10 min. RBS
Sunday: 2 hours EM or cluster ride

WEEK 4
Monday, Wednesday, Friday: Rest Tuesday: 1 hour trouble-free turning
Thursday: 1 hour trouble-free turning
Saturday: 1 hour EM w/2 sets of DI: 90,75,60, 45, 30, 15 seconds; 8 min. RBS
Sunday: 2 hours EM or cluster ride

WEEK 5
Monday, Wednesday, Friday: Rest Tuesday: 1.5 hours EM w/2 sets of 5x2 min. PI, 2
min. RBI, 10 min. RBS
Thursday: 1.5 hours EM w/3 sets of 6x1 min. PI, 1 min. RBI, 10 min. RBS
Saturday: 1 hour EM w/ 2 sets of DI: 90,75,60,45,10,15 seconds; 8 min. RBS
Sunday: 2 hours EM or cluster ride

WEEK 6
Monday, Wednesday, Friday: Rest Tuesday: 1. 5 hours EM w/ 3 sets of 6x1 min. PI, 1
min. RBI, 10 min RBS
Thursday: 1 hour EM w/ 2 sets of DI: 90,75,60,45,30,15 seconds, 8 min. RBS
Saturday: 1 hour battle Sunday: 2 hours EM or cluster ride EM (endurance miles):
Moderate intensity

EM = Endurance miles
DI = Descending intervals
OU = Over under intervals
PI = Power intervals
RBI = Rest flanked by intervals
RBS = Rest flanked by sets