Wait! Just a few more things...
We want to ensure you have all the tools to be successful in your training. This page will take you through the terms you need to know, the types of workouts, and some tips and hacks to make the most of you training time. If you'd rather get started with the plan right now, you can always come back to this page.
RPE - Rate of Perceived Exertion
You will find RPE used as a measure of exertion or effort. Typically RPE is scaled 1-10, or as a percent (1-100%).
- 1-10% - VERY LIGHT ACTIVITY - Little to no exertion, this includes sitting on the couch and sleeping.
- 20-30% - LIGHT ACTIVITY - Feels like you can maintain for hours, easy to breath and carry a conversation.
- 40-60% - MODERATE ACTIVITY -Breathing heavily, but can still hold a short conversation. Still comfortable, but becomes more challenging over time.
- 70-80% - VIGOROUS ACTIVITY -Borderline uncomfortable, short of breath and can only speak a sentence or two at a time.
- 90% - VERY HARD EFFORT - Very difficult to maintain. Can barely breath and speak only a few words at a time.
- 100% - MAX EFFORT - Feels almost impossible to keep going. Completely out of breath and unable to talk. Can only maintain for 1-3 minutes.
FTP - Functional Threshold Power
FTP is just another option to measure your effort on the bike. It represents the maximum power that you are able to sustain over a one hour period, if you absolutely have to. At the end of that hour, you should be exhausted and about to fall off your bike.
The reason we include FTP as well as RPE is that it is a fairly common number. There are a lot of tests you can do to find your FTP, but you will need a power meter. It is not at all necessary, but if you do have a power meter then it can be something you use in training.
RPM - Revolutions Per Minute
RPM is the referring to the same thing as cadence, which is the number pedal strokes per minute.
You will see a lot of numbers thrown out as the "ideal cadence," but it is more of a sliding scale. What works for one person, may not for someone else, and it can also change over time and with training. If you're a beginner, then your ideal cadence right now will be on the low side of the scale.
VO2 Max
VO2 Max is just another way to measure effort, and when you see it show up in the program, you can assume it's going to be a tough workout. VO2 max is referring to the highest amount of oxygen your body can use in a certain period of time.
In the context of the program, VO2 Max is a really high intensity workout with intervals about 1-3 minutes in length.
RPM FOCUS
RPM focus rides will be an opportunity for you to work on and increase your ability to maintain a higher cadence. Increasing your power on the bike requires a combination of torque (how hard you push on the pedals) and angular velocity (how fast you spin the crank arms around). These interval workouts will increase how fast you can spin your legs and in turn make you a stronger rider.
ENDURANCE
The endurance rides will be the longest in the training plan, so will be done at a lower intensity. You will have one per week that will get progressively longer as the plan advances. Some of these endurance rides will also include max effort sprints every ten minutes.
HILL CLIMB / BIG GEAR
Hill climb or Big Gear rides will be all about learning to push a big gear and work hard. They will also be an opportunity to practice your seated and standing climbing skills.
RECOVERY
Recovery rides will come after a hard endurance or RPM ride. They are an opportunity to just get out on your bike and spin your legs. It is important for building endurance to learn to ride with tired legs.
Jasper Blake is a retired professional triathlete who now works full time as a the head coach and founder of B78 coaching. His accomplishments are numerous including 2006 Canada Ironman champion and dozens of professional wins as a triathlete. Jasper brings over twenty five years of real life experience to the programs he creates, and delivers them with a structure that is easy to understand.
HOW TO DO A PROPER WARM UP
As you start the training plan, you will see each ride has a 10-30 minute warm up included. The warm up is a chance to get your body ready to do some work both physically and mentally.
The length and approach to the warm up will differ depending on that day's workout type.
HOW TO DO A PROPER COOL DOWN
The cool down is a chance for your body to come down after that last hard set. You don't want to take you body from max effort to nothing, you need some time to bring the heart rate and core temperature down. This can be some easy spinning of the legs for 5-20 minutes depending on the day's workout, and it's a great opportunity to include some stretching once you get off the bike.
FAQs
- Can I do these workouts on an indoor trainer?
- What equipment do I need?
- How do I make time to ride?
- How do I get started?
Check out the video for the answers to these questions and more!
HILL CLIMBING TIPS
As you move into the plan we have some tips on how to tackle your first hill climb workout. Most important is to keep your upper body and hands relaxed, and work to reduce tension. Second is to think about your pedaling technique, utilizing each part of the revolution rather than just mashing down on the pedals.
