1. Designing a Training Program Worthy of Indoor Cycling 2.0 Carl Foster, Ph.D., FACSM Department of Exercise and Sport Science University of Wisconsin-La Crosse

3. Training Goals What do you want to achieve Health Fitness Event challenges Competitive performance What price are you willing to pay? Time Energy Injury risk

6. Training Load The Driver of Adaptation Frequency 5-7 days/week 2-4 days/week Intensity Moderate 50-85% HRR Zones Time 30 min 30-50 min >2.5 distance weekly TRIMPS ?

7. Exercise is Medicine

9. An Apple a Day & An Hour a Day Keeps the Doctor Away

10. I’ll Bet You (or your clients) Want More than Good Health & Basic Fitness

11. Building the Program Be healthy Have a comfortable routine baseline Add single ‘harder’ days up to 3 Mix intensity and duration to make ‘harder’ Analyze your goal task Build up to it Remember: Training is routine Competition/Goal achievement is special

12. Be Healthy Don’t start training off the dregs of last season Don’t start training while nursing an injury

13. Have a Comfortable Baseline 4-7 days per week ~30 minutes/day Recovery days Cross training Good recovery days

14. Progression

18. Periodization

25. Use Zones Right

32. Building a Training Program Start healthy Progression Periodization Training Zones Massed vs Distributed Hard day vs easy day