2009 Fall Series Junior Training Program

BuildingChampionCyclistsFL.net is offering a 6-week base and building training plan for the series followed with training guidelines for the 8 race series.

This is a base program for ages 11 – 18 only. In addition, this is an introduction to a basic structured training program covering total weekly mileage, core work and basic strength training. Thus, Junior riders that currently have a coach or are all ready riding at the expert level would not necessary benefit from this program guideline.
Categories include Male and Female XC-J (11-14) XC-J (15-18) regardless if the rider choices to race in their age category or move up to a higher class.
This program is primarily aimed at providing a youth rider (Florida Resident) guidance should they not have a coach, parent or mentor knowledgeable in providing a structured training program. A rider would not be precluded from using this program should they currently have other assistance. One email or phone consultation a week would be provided by myself of a qualified volunteer. There will be no charge for the program – however, donations are accepted.

BCCyclistsFL is interested in assisting any motivated youth rider – should you have interest in this program parental authorization via Email or phone will be required before myself or an affiliate can begin weekly contacts, which would be the responsibility of the individual rider to initiate.

Still subject to changes:
The below program is a guideline. The below rides are not set in stone. How many hours a week you ride is based on your fitness level. If you are just starting out with limited fitness do not exceed the total listed ride time at the end of each week.

Ages 11-14 should do the least amount or riding listed in workouts. Ages 15-18 should base it on how they feel. For additional or expanded workouts feel free to contact the program.

The Program:

WEEK #1: Things to do this week – Reduce the number of carbonated/sugar drinks you consume. START A TRAINING LOG.

Sunday - August 2, 2009 – Ride 1 to 2 hrs social or group ride.
Based on Saturdays ride.
Keep a Training Log: Ride Time: How You Felt: Comments:
Monday – 1 set of the core program.
Tuesday – Ride 45 min. After 20 minute warm up (WU) 3 x 15 second speed burst in the middle ring 6th or 7th gear down (on chain ring – front then rear – 2/6-7). Warm Down (WD)
Wednesday – Easy to moderate effort ride. (1 hr to 1.5 hrs)
No race effort on this day.
Thursday – 1 set of Core Program and the Strength program.
Friday – Off or ride based on how you feel.
Saturday - Ride 1 to 2 hrs based Sundays Schedule 1 hr. Road or MTB bike is fine.Your Total Ride Time: Exercise Time:
Total 4 to 6 hrs on the bike.
Consultation or any questions are up to you to contact the program or affiliates.

OYM.Com EnduranceFactor.com

WEEK 2: Things to do this week – Reduce the amount of processed foods you consume.
Sunday - August 9, 2009 – Ride 1 to 2 hrs casual or group ride. (Based on Saturdays ride.)
Ride Time: How You Felt: Comments:
Monday – 1 set of the core and the strength program.
Tuesday – Ride 45 easy min. After 20 minute warm up (WU) 5 x 15 second speed burst in the middle ring 4th gear down. Cadence should get up to or above 90 rpm.
Wednesday – Core and Strength program (week 2).
Thursday – Ride easy 1 hr to 1.5 hrs. After WU do 5 x 2 minute race effort with 3 minutes between each interval.
Friday – Off or ride
Saturday - Ride 1 to 2 hrs. 1 hr if you ride longer on Sunday. Begin some High Cadence work. Pedal in an easy gear as fast as you can (till your hips start to bounce) for 15 to 30 seconds.
Your Total Ride Time: Exercise Time: Comments:
Total 4 to 6 hrs on the bike.

Things to do this week – Maintain a standard sleep schedule and avoid staying up late for no apparent purpose.

WEEK #3: Sunday - August 16, 2009 – Ride 1 to 2 hrs casual or group ride. Work on skills and identifying your technical weaknesses. Stop on trail and repeat areas where you have problems.
Ride Time: How You Felt: Comments:
Monday – 2 sets of the core and the strength program.
Tuesday – Ride easy 45 min. After 20 minute warm up (WU) 3 x 15 second speed burst. After 5 minutes do a 3 to 7 min race effort.
Wednesday – Core and Strength program.
Thursday – Ride easy 1 hr to 1.5 hrs. During WU conduct cadence drills (do three sets of pedaling at 100 rpm for 3 minutes. These are done in an easy gear with little concern of how fast you go. Then do 3 x 3 minute race effort with 3 minutes between each interval. WD 10 to 20 minutes.
Friday – Off or ride easy.
Saturday - Ride 1 to 2 hrs. Work on skills and identifying your technical weaknesses.
Your Total Ride Time: Exercise Time: Comments:
Total 4 to 6 hrs on the bike.

Things to do this week – Evaluate your daily diet. Are you eating too much junk food?

WEEK #4:
Sunday - August 23, 2009 – Ride 1 to 2.5 hrs casual or group ride. Work on skills and identifying your technical weaknesses. Stop on trail and repeat areas where you have problems. Incorporate high cadence.
Monday – 2 sets of the core and the strength program.
Tuesday – Ride 1 hr. After 20 minute warm up (WU) 3 x 15 second speed burst. After 5 minutes do a 3 min race effort. During WD do single leg pedaling 3 times for each leg 30 seconds each time. Needs to be on an easy straight trial, dirt road or pavement.
Wednesday – Core and Strength program (week 4).
Thursday – Ride easy 1 hr to 1.5 hrs. After WU do 3 x 3 minute race effort with 3 minutes between each interval.
Friday – Off or ride
Saturday - Ride 1 to 2 hrs. Work on skills and identifying your technical weaknesses.
Your Total Ride Time: Exercise Time:
Total 5 to 7 hrs on the bike.

EnduranceFactor.com OYM.com

Things to do this week – Evaluate your energy and fitness level. Take your resting heart rate before you get out of bed. Record this number in your training log.

WEEK #5:
Sunday - August 30, 2009 – Ride 1 to 2.5 hrs casual or group ride. 2 minutes at race effort recover and then do 15 minutes none stop at race effort.
Ride Time: How You Felt: Comments:
Monday – 3 sets of the core and the strength program.
Tuesday – Ride 1 hr. After 20 minute warm up (WU) 5 x 15 second speed burst. After 5 minutes do a 5 min race effort. WD
Wednesday – Core and week 5 Strength program.
Thursday – Ride easy 1.5 hr to 2 hrs. After WU do 3 x 3 minute race effort with 90 seconds between each interval. A 5-minute recovery followed by 7 minutes at race effort.
Friday – Off or ride
Saturday - Ride 1 to 2 hrs. Work on skills and identifying your technical weaknesses. Do 15 minutes at race effort if you did not do this Sunday. If MTBing find a moderately technical flat trail and pedal high cadence of 95 rpms + for 10 minutes.
Your Total Ride Time: Exercise Time:
Total 5 to 7 hrs on the bike.
Consultation or any questions are up to you to contact the program or affiliates.

Things to do this week – check your bike components and determine it is race worthy or needs a tune up.

WEEK #6:
Sunday – September 6, 2009 – Ride 1 to 2 hrs. 20 Minute WU. 5 x 30 second speed burst shifting to higher gear every 5 seconds - start standing. Full recovery and do 10 minutes at race effort. Ride for 20 minutes then work on your race starts. Get a full recovery before each one. Start standing and after 5 -10 seconds you should be seated.
Monday – 3 sets of the core and week 6 of the strength program.
Tuesday – Ride 1 hr. After 20 minute warm up (WU) 3 x 4 min race effort with a full recovery of 3 minutes between sets. Next include hills if possible, as Hailes Trail is hilly. If you do not have any hills in your area do 4 Middle Ring (12 cog) into the wind if possible for 45 second burst then WD.
Wednesday – Core and Strength program.
Thursday – Ride easy 1 hr to 2 hrs. After WU do 2 x 7 minute race effort with 3 minutes between each interval. During WD do 5 minutes of high cadence 100 rpm in an easy gear.
Friday – Off or ride
Saturday - Ride 1 to 2 hrs. Work on skills and identifying your technical weaknesses. 15 minutes at race effort if you did not do this Sunday.
Your Total Ride Time: Exercise Time:
Total 5 to 7 hrs on the bike.

Things to do this week – Evaluate your power to weight ratio. The best way to lighten your bike is to control your own body weight

WEEK #7:
Sunday – September 6, 2009 – Ride 1 to 2 hrs. 20 Minute WU. 8 x 30 second speed burst shifting to higher gear every 5 seconds. Standing and setting as needed. Full recovery and do 10 minutes at race effort. Ride for 20 minutes then work on your race starts.
Monday – 3 sets of the core and strength program.
Tuesday – Ride 1 hr. After 20 minute warm up (WU) 3 x 4 min race effort with a full recovery of 3 minutes between sets. WD
Wednesday – Core and Strength program.
Thursday – Ride easy 1 hr to 2 hrs. After WU do 2 x 7 minute race effort with 3 minutes between each interval. WD. Include hills if possible, as Hailes Trail is hilly.
Friday – Off or ride
Saturday - Ride 1 to 2 hrs. Work on skills and identifying your technical weaknesses. 15 minutes at race effort if you did not do this Sunday.
Your Total Ride Time: Exercise Time:
Total 5 to 7 hrs on the bike.

EnduranceFactor.com OYM.com

WEEK #8: Things to work on this week – maintain good sleep habits.
Sunday – September 6, 2009 – Ride 1 to 2 hrs with 20 min at race effort.
Monday – 3 sets of the core and strength program.
Tuesday – Ride 1 hr. After 20 minute warm up (WU) 3 x 4 min race effort with a full recovery of 3 minutes between sets. Do 4 to 6 45 second burst of high cadence then WD.
Wednesday – Reduce amount of core/strength program to 1 set.
Thursday – Ride easy 1 hr to 2 hrs. After WU do 2 x 7 minute race effort with 3 minutes between each interval. WD
Friday – Off or ride
Saturday – Pre Ride racecourse if possible. Have an energy drink during ride to maintain glycogen levels. Do not ride more than 1 hr or in excess of 75% effort. A few 1-minute race efforts are O.K. If you do the Time Trial reduce effort on pre-ride and have a sports drink after TT to replace glycogen stores.

Your Total Ride Time: Exercise Time:
Total 5 to 7 hrs on the bike. Building Champion Cyclists FL.net


WEEK #9: RACE 1

Sunday – September 13, 2009 – Hailes Trial Race. WU for 15 to 20 minutes with 4 x 15 to 30 second hard efforts then go race.
Monday – Rest or easy 30 min to 45 min ride.
Tuesday – Ride 1 hr. After 20 minute warm up (WU) 3 x 4 min race effort with a full recovery of 3 minutes between sets. WD
Wednesday – Reduce amount of core/strength program to 1 set.
Thursday – Ride easy 1 hr to 2 hrs. After WU do 2 x 7 minute race effort with 3 minutes between each interval. WD
Friday – Off or ride
Saturday – Pre Ride racecourse if possible. Have an energy drink during ride to maintain glycogen levels. Do not ride more than 1 hr or in excess of 75% effort. A few 1 minute race efforts are O.K.

Your Total Ride Time: Exercise Time:
Total 5 to 6 hrs on the bike.

Once the Races begin: Review the GoneRiding.com site for race locations and dates. Also review the course description and try to ride in location similar in terrain the week prior to the race.


Training Plan - Additional training plan pending...............
September through October.

Sun – Race day or hard group/social ride.
Mon – Rest or very easy ride.
Tues – WU then 4 X 3 minutes at a hard-sustained effort. The last one should be as hard as you can go. WD
Wed – Core/Strength maintenance. 1 to 3 sets. If you never got up to 3 sets keep working on it.
Thu – WU. 15 to 30 minutes at just below your race effort during a 1hr to 1.5 hr ride.
Fri - Easy or off. Core and strength work maintenance.
Sat – Pre-ride if race week or 1 to 1.5 hour ride. Work on your weakness (climbing/technical sections/endurance, etc)

If you get sick or feel overly tired reduce your effort during rides, do no hard rides and if necessary take a few days off.

In general, the amount of fitness you obtained coming into the race season along with your talent level and the intensity of your training on your hard workout days will determine how well you do up to this point. It is important to understand that significant increases in training might not produce immediate improvement and it is best that you not strive to ride more at this point. Your fitness foundation has been developed and it is now time to adjust your training to maintain your fitness and peak for the final races.