top of page

Cycling Workout Progression & Tips

Week #1: 

  • 3 rides per week of 30-60 minutes each at a moderate intensity (4 to 5 out of 10 intensity) 

  • The goal is to get acclimated to the bike and get some “time in the saddle” 

 

Week #2 - #4: 

  • 4 to 5 rides per week of 45 - 75 minutes each, still at a moderate intensity, though riders can bump it to 5 or 6 out of 10 intensity 

  • Some live skills/race strategy training at the beginning of each practice 

  • Orientation on use of power meter and smart trainers/bikes + virtual riding set up on Zwift 

  • Bike maintenance sessions 

  • Mock race on campus


Months 2 & 3: 

  • 3 to 4 rides per week of 45 - 90 minutes each, moderate intensity (w/more 90 minute rides in Month 3) 

  • 2 rides per week at higher intensity, including some interval work & virtual race events 

  • Live skills training 

  • One or two live races 

  • 4 virtual races on Zwift 

  • Some of our interval sessions will look like this: 

    • 3 - 4 X 15 minute sets at level 7 of relative intensity (with recovery spins in between) 

    • 6 X 5 minute sets at level 8 or 9 relative intensity (with recovery spins in between) 

    • 10 X 1 - 2 minute sets at level 9 or 10 relative intensity (with recovery spins in between) - we may also do some hill work 

         
Advice/Sports Nutrition for Cycling Training        

 

Stay hydrated. Being and staying hydrated takes top priority because it helps regulate core temperature through sweating, helps maintain blood volume to deliver oxygen to working muscles, and helps digest food. Hydration drives nutrition. Your hydration status determines whether your nutrition strategy has a chance of being effective. 

 

No additional calories are needed during workouts that are 60 minutes or shorter. You start training sessions with 1600-2000 calories of stored carbohydrate energy in your body, as well as tens of thousands of calories worth of fat. You have more than enough readily-accessible energy to fuel a a 60-90 minute workout. Consume carbohydrate during workouts longer than 90 minutes.

 

Performance diminishes as carbohydrate stores run out, as carbohydrate is the body’s preferred fuel for higher-intensity efforts. For improved performance during longer rides, aim to consume about 20-30% of your hourly caloric expenditure, mostly from carbohydrate. If you’re riding a 3-hour endurance ride and estimating expenditure at about 500-600 calories per hour, aim to consume 100-180 calories per hour. 

 

Hydration in your bottles, calories in your pocket. Sports drinks are great, but there can be downsides to combining fluids with calories. When you separate the two – water or electrolyte drink in your bottles and food in your jersey pockets – you can increase fluid intake in response to high temperatures or increased exertion without overloading your stomach with more calories than it can process. Read more on hydration/nutrition for hot weather. 

 

Off the bike, a generally healthy diet rich in fruits and vegetables, lean proteins, and natural fats will do the trick. Cycling training does not dramatically increase protein requirements, meaning most cyclists should be able to meet their nutritional needs through meals and snacks rather than supplementation. The most important component is getting enough energy. Significant caloric restriction, in an attempt to lose weight as you start training, often prevents your body from creating the positive adaptations that enhance your fitness and performance.

 

 

 

 

 

 

Introduction to our Stages smart bikes: https://youtu.be/MdbCwGKa12I

Introduction to our Saris smart trainers: https://youtu.be/JDLivsE65qM

SIM Golf Tutorials

 

 

 

 

 

 

 

 

 

https://helpdesk.optishotgolf.com/hc/en-us/categories/200026934-OptiShot-User-s-Guide

Indoor Rowing Workouts

https://www.concept2.com/indoor-rowers/training

https://www.concept2.com/indoor-rowers/training/tips-and-general-info/first-workouts

https://www.concept2.com/indoor-rowers/training/plans-and-resources

Proper technique explained here:  https://www.concept2.com/indoor-rowers/training/technique-videos

 

A few short links/videos that provide an overview of what collegiate crew is all about: 

 

Rowing movie:   https://www.amostbeautifulthing.com

Don't forget to sign up here:   https://log.concept2.com   .....your workouts from the app will get stored here and you'll be able to sign up for periodic challenges. 

 

Week #1 Workouts:

Day 1:

  • 5 X 2 minute sets at 20 spm, 2 min rest in between

Days 2 & 3:

  • 3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest.

  • 3 minutes at 22 spm, harder effort; 1 minute rest.

  • 3 minutes at 24 spm, comfortable effort; 1 minute rest.

  • 3 minutes at 24 spm, harder effort; 1 minute rest.

  • 10 minutes steady state rowing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it in your next workout.

 

Week #2 Workouts:

Day 4, 5, 6:   Do four 5 minute pieces, varying the stroke rate as noted below, with 2 minute rest between each. Increase the resistance setting to 3 or 4 by Day 6 and make note of your pace.

  • 20 spm for the first 2 minutes

  • 22 spm for the next 2 minutes

  • 24 spm for the last minute

 

Week #3 Workouts:

Day 7, 8, 9:    Do two 10 minute pieces with 3 minutes rest in between.  Your stroke rate should be between 22 and 26.  Increase the resistance setting to 3 or 4 by Day 6 and make note of your pace.

 

Week #4 Workouts:

Day 10:    Row 1 minute hard, 1 minute easy for a total of 20 minutes. Watch the central display for your pace. Aim for a stroke rate of 24–28. 

Day 11:   Repeat Day 10 workout, upping resistance level by 1.

Day 12:   20 minute rowing at race pace.

 

Weeks #5 - #8:  Live water workouts (Sat or Sun) with Coach Koopman + Concept2 daily workouts on Mondays and Wednesdays.

 

SAU SIM Motorsports Team Practice & Race Plan

 

Practice Week # 1:

Read these articles/watch these videos - these are important if we want to compete! 

When you first get in the cockpit: 

  • Open GTS.

  • Go to Arcade.

  • Go to Time Trial.

  • Choose the BMW M4 (any color!) & automatic transmission.

  • Start with the Northern Isle Speedway.

  • Go to Driving Options, put Super Soft Tires on, set Traction Control to 5, set all Driver Assistance settings to On except Auto Drive.  Leave Auto Drive off.  Set Countersteering Assist to Weak and ABS to Default. Eventually start dialing Traction Control down to 2 or 3 to gain more speed.

  • Start your laps.  Using the square button on the wheel, select your driving view in cockpit mode (where you see the dash & steering wheel.)  We want this to increase the realism and because some SIM racing events will require this view.

  • Once you get the hang of the Northern Isle Speedway, try other non oval tracks like Dragon Trail.

  • Do as many laps as your time allows this week.


Practice Week # 2: 

  • Open GTS.

  • Go to Arcade.

  • Go to Single Race.

  • Choose the BMW M4 (any color!) & automatic transmission.

  • Start with the Northern Isle Speedway. Start with AI level beginner, but you can’t ramp this up to Intermediate or Expert as you get more comfortable.

  • Go to Driving Options, put Super Soft Tires on, set Traction Control to 5, set all Driver Assistance settings to On except Auto Drive.  Leave Auto Drive off.  Set Countersteering Assist to Weak and ABS to Default. Eventually start dialing Traction Control down to 2 or 3 to gain more speed.

  • Start your race.  Using the square button on the wheel, select your driving view in cockpit mode (where you see the dash & steering wheel.)  We want this to increase the realism and because some SIM racing events will require this view.

  • Once you get the hang of the Northern Isle Speedway, try other non oval tracks like Dragon Trail.

  • Do as many races as your time allows this week.

  • Team pic up on the website here:   https://www.ncvsa.org/sau-virtual-sports

 

Practice Week #3:

  • Sign up/follow instructions here for our internal time trial race event:  https://revorace.com/event/582/

  • Use the BMW M4 set up as you have in weeks #1 & #2 and choose the Dragon Trail Original track.

  • Get your fastest lap knocked out and enter it on the Leaderboard on the race site.  Post a picture to document your performance.  (You have to the end of the season to post improvements.)


Practice Weeks #4 - #5 

  • Begin to participate in the Daily Races (online) in Sport mode.

  • Set up your own races under Lobby Mode and race against other SAU drivers.

  • Continue to improve your Dragon Trail Original track lap time.

Item name
Last updated
Views
Favorites
Contributors

The Library is Empty.
Try again later.
bottom of page