229. High-Intensity Training (HIT)

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229. High-Intensity Training (HIT)

CATEGORY: Fitness, Workout & Exercise 500 Courses

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Syllabus

Also by Arnie Baker, MD ……………………… 4
Publication Notices ……………………………….. 5
Acknowledgments ………………………………… 6
On Training …………………………………………. 7
Forward ………………………………………………. 8
Baker’s Dozen HITTM Tips ……………………. 9
Part 1: Training Basics ……………………….. 10
Riding Recipe …………………………………….. 11
Fitness Elements …………………………………. 12
Non-Fitness Elements …………………………. 19
The Training Curve ……………………………. 20
Training Principles …………………………….. 21
Training Triangles ……………………………… 22
Training Hints ……………………………………. 24
Bicycle Workout Variables …………………. 25
Measuring Intensity ……………………………. 27
Thermal Threshold …………………………….. 32
Effort Correlation Table …………………….. 33
Heart-Rate-Based Training …………………. 34
Power-Based Training ………………………… 39
Torque-Based Training ………………………. 53
Wheel Torque to Crank Torque ………….. 62
Overtraining ………………………………………. 63
Recovery…………………………………………….. 67
Measuring Training Stress ………………….. 76
Part 2: Interval Theory ………………………. 85
Introduction ……………………………………….. 85
Three Interval-Training Basics……………. 86

Training Time at Race Intensity ………….. 86
Training Program Principles ………………. 87
More High-Intensity Training ……………… 88
Cycling-Specific Intervals ……………………. 89
Classification of Intervals ……………………. 89
Effort Strategies ………………………………….. 90
Specificity and Overload ……………………… 91
Exercise Oxygen Content …………………….. 91
Progression …………………………………………. 92
Training as Fitness Increases ………………. 92
Intervals for Different Events ……………… 93
Interval Theory Summary …………………. 104
Part 3: Practical Training Tips ………….. 105
Beginners’ Info …………………………………. 105
Elite Interval Blocks ………………………….. 106
Focus & Breathing ……………………………. 107
Workout Guidelines ………………………….. 111
Isolated Leg Training …………………………….111
Aerobic Training …………………………………..113
3- to 5-Minute (VO2) Intervals ……………….115
Pyramid Intervals ………………………………….119
9-Minute Progressive Intervals ………………..120
Stand and Surge …………………………………….122
Sprints …………………………………………………124
Leg Speed Drills ……………………………………126
The Gear-Cadence Product ……………….. 127
Stationary Training …………………………… 129
Race Specificity …………………………………. 139
Predicting Performance …………………….. 141
Heart Rate/Power Decoupling ……………. 143
Workout Too Hard? ………………………….. 144
Tapering for Events…………………………… 146

Part 4: Standard (3-Month) Program … 148
Workout Protocols ……………………………. 149
Systems Trained by Workouts…………… 152
Week-by-Week Workouts …………………. 153
Workout Problems ……………………………. 164
Workout Recording Examples ………….. 181
Periodizing the HITTM Program ………… 202
For a Fast Century ………………………………… 202
For a Competitive Racer ……………………….. 203
Part 5: Rapid (5 to 9 Week) Programs . 204
Workout Protocols ……………………………. 205
Systems Trained by Workouts…………… 208
Week-by-Week Workouts …………………. 209
Summary: Rapid 5 to 9 Week HITTM
Programs …………………………………………. 218
Workout Recording Example ……………. 219
Part 6: Interval Quiz ………………………… 220
Appendix A: Standards for Excellence . 224
Appendix B: Training Glossary ………… 234
Appendix C: Formulae ……………………… 237
Appendix D: Hardware & Software ….. 241
Appendix E: ABC Publications …………. 242

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