Illustrative Articles
Compartmentalized Training
Do you want to achieve more with less effort?
Definition: Exercise planned out to for maximal efficacy, targeting specific physiological systems while offering recovery for others.
A high level of training stress allows for you to improve quicker and reach greater heights. Your optimal level of stress is determined by your fitness & level of fatigue.
Being in a recovered state at the beginning of a ride will make the training more effective. You'll be able to train harder, recover from your workout quicker, and feel great throughout your ride.
With compartmentalized training, your day's workout should = another day's rest.
3 Stress Categories:
• Endurance - Sustaining output for a long duration
• Metabolic - Converting fuel into energy at a high rate
• Strength - Handling high levels of force
Example week showing compartmentalized training:
Sun: 3hr easy ride (Endurance)
Mon: Rest
Tue: 1hr easy ride
Wed:1hr w/ 2 x 5' @ 88-94% of threshold-HR (90-100rpm), 4' rest (Metabolic)
Thu: 1hr w/ 4 x 1.5' @ 82-90% of threshold-HR (45-55rpm), 2' rest (Strength)
Fri: Rest
Sat: 1hr easy ride
Sun: 3hr easy ride
Make sure to get in core (abdominal, hip & lower back strength) work at least 3 times per week
Build slow (<10% per week) and start at a low volume. Progressing quicker (25%/wk) is possible; however without knowing when to push or to hold back you are putting yourself at high risk for injury and overtraining.
During all the times not noted, make sure to ride easy <75% of your threshold HR and try to ride >85rpm
