01 February, 2015

Start antrenamente @ TrainerRoad

Plan de antrenament cu Trainer Road



Chad Timmerman (antrenor acreditat de catre Federatia Americana de Ciclism,  nivel 1) este responsabilul cu planurile de antrenament din Trainer Road. Dupa o discutie mai in detaliu cu el, asupra dezvoltarii mele personale pentru sezonul 2015, am ajuns impreuna la concluzia ca orice antrenament, oricat de tarziu este facut, este mai bun decat niciunul. 


Asadar, datorita faptului ca din diferite motive nu am reusit sa-mi incep pregatirea de iarna din Noiembrie / Decembrie, am inceput-o de abia in Februarie. Foarte tarziu ar spune unii, insa ma repet, este mai bine decat deloc. Am sa incep cu perioada de pregatire a corpului pentru eforturile ce vor urma, cu 12 saptamani de antrenamente de baza ("Base") la volum mic (datorita timpului din ce in ce mai putin). Dupa aceste 12 saptamani, Chad mi-a recomandat 8 saptamani de "Short Power Build" in care ma voi concentra pe dezvoltarea rezistenta musculara si imbunatatirea VO2 Max (putere in zona aeroba). Dupa aceste 20 de saptamani urmeaza partea dedicata MTB-ului, 11 saptamani de antrenamente speciale pentru probe de XCO si maraton. In total vor fi 31 de saptamani, 107 zile de antrenament si multa transpiratie. 


Mai jos aveti descrierile tutoror fazelor pe care le voi urma. Am preferat varianta in limba engleza, pentru a nu interpreta gresit unele fraze si de a da alt inteles continutului. Cine doreste sa testeze GRATUIT Trainer Road pentru o perioada de 30 de zile, este rugat sa ma contacteze. Succes.



Sweet Spot Base training phase is aptly named as it confines riders to a very narrow & specific level of exertion; the Sweet Spot power zone. Striking an ideal balance between a sufficient workload, a manageable level of stress and high training benefit.

Each workout addresses improvements in your pedaling mechanics, your ability to move in & out of the saddle, how quickly you can pedal with control - all collectively known as Form Work - before introducing high-intensity VO2 Max work. Need to get fit quick? Sweet Spot Base is how you do it.

For riders who:
- You have a reasonable amount of time to train;
- You still have a lot of improvement to make on the bike;
- Your race season or goal event is just a few months away;
-You want to see an FTP improvement in 6-8 weeks.

The Sweet Spot Base plans are foundation training plans that can serve as the basis for all training tracks offered by TrainerRoad.

Sweet Spot Base I serves as annual opportunity to revisit the form work that often gets neglected as the cycling season progresses and then it helps establish the aerobic fitness foundation upon which you'll build your season's top fitness, all in as few as 4 hours each week or as many as 10 depending on your weekly training availability.

Following the initial fitness assessment, Sweet Spot Base I emphasizes pedal economy - via leg speed, speed endurance & varied cadence - as well as base aerobic fitness via a healthy dose of Sweet Spot training aimed at making every minute of your indoor endeavors count.


Phase two in your training plan increases the overall weekly workload; focusing on your specific performance goals. All three Build phases recognize the necessity of improving sustainable power as well as high power for short durations, but they shift emphasis according to the specific demands of each cycling discipline.

Riders undertaking the Short Power approach will still face their fair share of muscle endurance work, but the reduction in sustainable power focus is directed into a further emphasis in VO2 Max - less muscle endurance, more max aerobic power.

The Short Power Build blocks were developed with a slightly different breed of rider in mind. Riders who need a more balanced mix of sustainable power, short/high power or really short/really high power. Criterium racers, cyclocross competitors and nearly all forms of mountain bike & track riders will be well served by the Short Power Build.

Plan Description
Building on the general base conditioning you've established, it's time to move toward increasingly specific forms of training stress in order to thoroughly prepare you for your truly event-specific training to follow.

As a "short power" rider it's news to no one that there is still a reasonable reliance on longer, sustained power. As such, a lesser component of strength endurance will still find its way into this Short Power Build plan but most of your time will be spent targeting VO2 Max work in order to raise your "aerobic ceiling".

So riders concentrating on improving their abilities as shorter-course mountain bikers, cyclocross racers, track sprinter & pursuiters, even weekday world championship competitors looking to focus on a more dynamic riding style need to be able to race aggressively, react adeptly & capably, and then be able to back up these performance aspects with repetition upon repetition.

It's for these reasons and others that the Short Power Build plans were developed - to more specifically build your ability to administer suffering, both to yourself and others, and keep it coming.


By their very nature, each Specialty block strives to be as specific to your target events as possible. You'll focus on your specific cycling goals and undergo preparation for these events.

This mid-distance MTB offering not only relies on a hefty helping of Anaerobic, VO2 Max & Threshold intervals but puts them together in the brutal formats that closely emulate the unrelenting nature of cross-country MTB riding & racing.

The goal of these training plans isn’t to punish their devotees but instead reward their consistency & suffering with the ability to punish others. Or maybe you’re only interested in punishing yourself in pursuit of higher performance. In either case, these plans will move you increasingly further in the direction of “punisher” and away from the discouraging role of “the punished”.

Plan Description
The low-volume version of the Mountain Bike Training Plan has riders on the bike 3 times a week with a weekly stress for the 2 Build phases ranging from roughly 250-320 TSS and hovering at 150 TSS during each Build's Recovery week.

The Taper Weeks will reduce the training to 220 then 180 TSS just prior to the Race week(s) starting on Week 11. This final week can be extended for multiple weeks and should include a race-intensity workout or an actual race during each weekend.

Weekly hours for the low-volume version of the MTB Plan will range from about 3.5-4 hours during the Build Weeks, remain under 3 hours during Recovery Weeks, and hover right around 2.5 hours during the Taper & Race Weeks.


Particular training days can be rearranged as necessary, e.g. Monday/Wednesday instead of Tuesday/Thursday, but it's recommended that you follow each workout with a rest day.

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