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Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Cycle Training - Introduction

SLB Coaching & Training Systems

Cycle Training - Introduction

Set a Goal

Write your goal down

Make your goal public

Select your “A” Event

Take care of the small stuff

Vacation time

Travel & Hotel


Bike Fit

Equipment Check and Repair

The Mental Aspect of Cycling



Go with the flow


Don’t sweat the small stuff

Exercise Physiology







Training Phases

Building a successful training program is dependent on physiological principles.  Work in four week blocks – three weeks hard work, one week recovery.  Alternate hard days with easy days.  How many workouts and how many hours per week does it take to be a ready for your event?

Base Building Phase

  • Increase weekly mileage
  • Increase distance of long workout
  • Build Aerobic engine

·         Build cardiovascular and muscular endurance

·         Improve VO2max

Strength Building Phase

  • Focus on Strength workouts
  • Lactate Threshold workouts
  • Build muscular strength
  • Increase capillary beds
  • Build mitochondria
  • Improve Lactate enzyme response
  • Raise Lactate Threshold
  • The key to going fast!
  • Reduce the risk of injury

Supplemental Strength Training

  • Plyometrics
  • Weights
  • Planks

Speed Building Phase

  • Time Trials
  • Pace workouts
  • Tempo workouts
  • Races/Events

Tapering For Your “A” Event

  • Number of weeks to taper
  • Reactions to tapering
  • What to do during a taper

Maintenance Phase

  • How long can you expect to perform well
  • What training to do during your maintenance phase
  • Warming-up and cooling-down

Recovery Phase

  • This is not an endless year of training
  • Take four to six weeks and get to know your SO
  • Have fun
  • RELAX!
  • Build for two years ahead.

Training Cycles

  • Base Week
  • Distance Week
  • Long Week
  • Recovery Week
  • The next Training Cycle

Training Plan

Plan Each Phase

Start with you Goal or “A” event.  Plan your season backwards – Recovery, Taper, Speed Phase, Strength Phase, Base Phase. 

Recovery Phase is four to eight weeks, depending on the distance of your “A” event and the length of time you have to train.

Race and Maintenance Phase is four to eight weeks, depending on the distance of your “A” event and the length of time you have to train.

Taper Phase is one to three weeks, depending on the distance of your “A” event and the length of time you have been training.

Speed Phase is four to eight weeks, depending on the distance of your “A” event and the length of time you have to train.

Strength Phase is six to eight weeks, depending on the distance of your “A” event and the length of time you have to train.

Base Phase is as long as you can, whatever time is left.  But, it should be at least 8 weeks long.

Add Supplemental Training

Add Skill Development

Weekly Workouts

  • Long Days
  • Hard Days
  • Active Recovery Days
  • Skills Days:

·         Pedaling

o        Clipless pedals

o        Circles

o        Cadence

·         Bike Fit and Riding Position

·         Cornering

·         Braking

·         Ascending Hills

·         Descending Hills

·         Riding in a pack

·         Pace lines

·         Sprinting

  • Special Consideration
  • Nutrition

·         What to Eat

o        Carbohydrates

o        Electrolytes

o        Fluids

o        Protein

·         When to Eat

o        Before Exercising

o        During Exercise

o        Recovery & Replenishment

Questions & Answers

For More Information:

SLB Coaching & Training Systems




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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
"Sweet Lightning Bolt" used by permission.