THE 'MAGIC 5' TRAINING CATEGORIES DEFINED
In all of our years of cycling and training experience we have identified five categories of workouts/training that are mandatory for ALL Everyday Cyclists. Once you understand their use and definitions, we can move onto the next step and show you how they are organized in an effective way for why you ride.
1. H.I.T (High Intensity Training)
This mode of training is the most important to create adequate stimulus on your body to allow it to progess in fitness. H.I.T. is any workout that challenges you beyond your normal working limits. In a nutshell, any workout that makes you "uncomfortable" for a select duration of time - usually 20-60 minutes of focused training in any workout.
Because of the relativity of intensity to each of us based on fitness level, there are no "numbers" that are needed for H.I.T. training other than asking yourself, "am I working beyond what I am used to?"
2. MODERATE INTENSITY/TECHNIQUE
Unlike HIT Training, Moderate Intensity/technique training is below your upper level, yet is not necessarily an easy workout. To the contrary, this mode of training is possibly the secret to improved efficiency on the bike as the purpose of any technique-driven workout is to force you to work on the little things that allow your cycling to progress.
Moderate intensity workouts begin to 'fuse together' all the elements of your fitness in a focused way.
These moderate intensity, technique-driven workouts are designed to "leave an imprint" on your physiology so when you show up for your favorite rides, hill climbs, centuries, events and races, you can feel the effect of the technique and workout.
3. ENDURANCE TRAINING
Most of us think we know what endurance means and, unfortunately, most of us are wrong! Our endurance-based workouts and rides are not about miles, but rather intensity/hours performed.
In a simple way, endurance workouts should be more than twice the duration of your moderate intensity/technique workouts and be slightly below the moderate paced workouts in intensity. The intent is to focus on aerobic-based training that is balanced by good in-ride fueling tactics, discipline, and effort.
Remember, quality of training is more important than quantity. Our endurance focus is to perform at our best at any duration or distance without going too high on the intensity scale.
4. AUXILIARY Cyclo-CORE TRAINING
Auxiliary workouts are what put Cyclo-CLUB and Cyclo-CORE on the map and have been the cornerstone of our success for the Everyday Cyclist.
These off the bike workouts are designed to be quick, focused, balanced and multi-functional and are designed to make you more fit--regardless of the bike!
Functional training, core training, low back durability, yoga, neuromuscular activation, stretching, advanced breathing, and on the bike / off the bike combinations. Cyclo-CLUB has a huge array to choose from and trust us, you'll see why this is our specialty.
These workouts will be spaced out each week and will address key weaknesses you have so that when you get back on the bike, there is a noticeable effect.
5. RECOVERY TRAINING & TECHNIQUES
These are similar to auxiliary workouts, but with the primary focus on recovery instead of strength or fitness training. These recovery-based workouts are workouts, make no mistake. In fact, without these key workouts, you are guaranteed to not improve--no matter why you ride.
Each week in the seven day format you will have opportunities and choices of recovery-based workouts on and/or off the bike that can also be done outside of your training hours for convenience and relaxation.
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