1. Training Plan Glossary | MapMyRIDE Stories
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Training Plan Glossary
Date: on Aug. 23, 2011
Category: Fitness Academy
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Provided by Echelon Sports Performance
RPE
Rate Of Perceived Exertion
HOP
Hour Of Power
This is the “bread and butter” workout. HOP provides the greatest benefit to increasing your
aerobic capacity, and building aerobic power and strength. The RPM’s are around 50 with RPE ranging between a “6” and a
using gearing that requires a lower RPM, you engage the pedal earlier in the pedal stroke, thereby increasing the travel distance of the
power stroke. The increase is actually small, but when the revolutions per minute, per hour, per day, per week are all taken into
the actual impact is huge! The name implies a one-hour effort, however this workout can be done in intervals as short as 15 minutes. The
parameters of the workout (RPE, RPM’s) are what matter most. Additionally, doing the HOP should be done in both a seated and also ou
of the saddle position. The lower RPM’s also allow you to pay attention to your mechanics – are you over the pedals? Are you putting too
much weight on the bars? Are you holding your head up? Are you relaxed in your upper body and are you dedicating your energy to the
force into the pedals and not re-directing energy into gripping the bars, tensing your neck or even your shoulders? Those thing divert
energy away from you could be putting into the pedals directly. So HOP is also excellent at refining your efficiency on the bike.
WOB (SFR’s)
Weights On The Bike
http://www.mapmyride.com/story/3244/fitness-academy-training-plan-glossary
9/2/2011
2. Training Plan Glossary | MapMyRIDE Stories
Page 2 of 3
Think of these as “weights on the bike.” RPM’s are 40 or less, either seated or out of the saddle, with RPE ranges from “6”
“10”. HR’s are essentially the same as HOP, so gearing is usually big ring, and these are best uphill. This workout can be performed in
sets, each interval is 3’ to 15’ to one longer effort of up to one hour. Recovery between the intervals is typically half the duration of the
interval (unless noted in the workout for the day). The recovery between sets is 10’.
NOTE: Due to the intensity of this workout recovery may require up to 48 hours. Also, to obtail the highest quality efforts for WOB
best when in a rested state.
Bursts
These are pure anaerobic efforts designed to help stimulate fast twitch muscle. These are for times when a feeling of lethargy, or that
dull, achy feeling exists. 8” minimum, (takes 8” for the muscles to realize that they are about to be overwhelmed with lactate, and
“detergents” to purge the muscle of lactate are introduced, but the effort is stopped before lactate is produced, which is after 12
is 8” to 12”, max RPM efforts, usually small ring. RPM’s 110+, RPE is “10” so all out.
RTM’s
Ramp To Max
These are efforts that bring you to a maximal effort in a short time. The idea is to “open up,” by stimulating and optimizing the lactate
clearing mechanisms, as well as dilating capillaries deep in the muscle cell. These are short efforts so that recovery from these is
Sets work with 30” recovery between, and are executed starting with 3’ at HOP, then 30” RPM’s 90, then 10” max sprint, 30
and repeat.
Step Ups
These efforts are designed to simulate the change of pace efforts that occur in races. These efforts are 5’ at HOP, then 3’ RPM
“8”, 1’ RPM’s 95, RPE “9”, then 15” max sprint effort, RPE “10.” These are to be done only in a rested state.
MHR
Morning Heart Rate
The MHR provides a look into the status of the immune system. After establishing a “base” or normal MHR, then increases of 5 beats or
more indicate that the immune system is working harder than normal. This is important to track because the immune system dictates the
ability to recover. When exposed to infections or “bugs,” the immune system will work to neutralize any of threat to health. The immune
system has to dedicate energy to this effort and that diversion of energy means that the immune system has less energy to commit to
recovery from workouts. It is important to know that after super hard workouts or races, the MHR will be elevated. If not in a stage race,
then be obedient to elevated MHR’s, and rest. Allow the immune system all the resources possible to neutralize or recover from intrusive
elements.
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http://www.mapmyride.com/story/3244/fitness-academy-training-plan-glossary
9/2/2011
