Workout Routine To Improve Vertical Jump
Computrainer 2015-2016
What are Computrainer Cycling Classes?
Your level, Your workout, Your bicycle
Computrainers are stationary bicycle trainers that use advanced technologies to present real time visual-feedback on your individual power output, allowing you to work at your level and gain the most from your workout. All of TCR’s cycling classes utilize Computrainer technology so each individual trains at their own level. Computrainer workouts are the most advanced and fun workouts you can do on your bicycle.
The TCR Difference:
- You are visiting a complete fitness centre with everything from rehab to performance
Following on from the tremendous success of last seasons program, we will be following a polarized approach to our program. This TCR’s 9th year of running Indoor cycling programs.
Athletes that followed this approach last season saw, on average, an 8% increase in their FTP, with newbies seeing gains as high as 20-30%! Many clients that had plateaued over the last few years saw a breakthrough last season, as a direct result of this kind of training.
Here is a breakdown of what you can expect over the course of the season with TCR – the WHAT and, probably more importantly, the WHY! We will break into 4 week blocks – 3 build weeks and 1 recovery week to allow the body to absorb the physiological gains made during the load phase.
Block 1 WHAT – technique, pedal drills utilizing our Spin Scan technology.
WHY – developing pedaling efficiency will allow for more power and decreased injury risk with no extra effort due to increased muscle recruitment.
Block 2 WHAT – neuromuscular work strength drills. Short intervals (6-60sec max power).
WHY – hardwire the neural network of muscle recruitment required for optimal cycling. Develop power by increasing muscle strength – ‘functional strength work’
Christmas Break
Block 3 WHAT – neuromuscular work strength drills. Short intervals (6-60sec max power).
WHY – hardwire the neural network of muscle recruitment required for optimal cycling. After a 2 week Christmas break we want to ensure this is drilled in before progressing! Develop power by increasing muscle strength – ‘functional strength work’
Block 4 WHAT – VO2 intervals. 3-8 minute intervals above threshold.
WHY – now we have efficient pedal technique and leg power developed, we can work on raising threshold by stimulating the VO2 responses.
Block 5 WHAT – Sweetspot training. 15-20min at 90% threshold, with short (10-20sec) bursts to 120-150%.
WHY – as outdoor (and race!) season approaches, we want to teach the body to flush out lactate at hard efforts to allow you to hold closer to threshold for longer periods. Short big power bursts will also force recruitment of Type 2 (power) muscle fibres. Exclusive use of Type I (endurance) fibres will over time encourage body to lose Type II, and thus loss of ability to do power bursts when needed.
Block 6 WHAT – Max power, races
WHY – time to show off your new found cycling fitness!
This is TCR’s 9th year of running Calgary’s largest Computrainer program! We have 24 stations that are ready to handle your sweat, smiles and lactic acid!
Wake up with Calgarys premier cycling program! Our Espresso spin will jolt you to life with a high energy class and ournew shower facilities mean you can get your sweat on, then clean up and hit the office refreshed and ready to start your day!
The program is periodized to allow for adequate build and recovery so fitness can be progressed safely and effectively.
You will be challenged with some high power intervals, as well as sessions designed to build your threshold and VO2, following the polarized approach to maximize your gains.
Morning latte – NEW!
Designed for those who have the flexibility to come train during the day. Drop the kids at school, or wake up to a leisurely coffee and breakfast, then come and get your training done. You will follow a structured progression that will challenge you but as with all our programs, our unique approach to testing and zones will ensure that everyone is able to complete all workouts, regardless of current ability.
Evening Power
Our most popular class over the last 8 years! This class will provide 90 minutes of polarized training with the goal of progressing through the season to becoming a stronger and more efficient cyclist. Use of our computrainers will allow real time feedback on power and pedal stroke with workouts based on your individual power zones meaning every class participant will enjoy a customized workout to their ability.
Saturday / Sunday – Weekend volume (2 and 3 hr)
As discussed above, research shows that the most effective way to train is to balance out HIIT with time spent aerobically, in about a 1:3 ratio. For that reason, we recommend that for those wanting to maximize their winter fitness gains and burn their buddies on the road when outdoor season rolls around, they supplement a weekday power class with a weekend volume spin. This year we are offering 2 weekend volume classes. Every Saturday, a 2 hr class will be running and every second Sunday, a 3 hr class.
These will be strictly aerobic to target developing the base necessary to support higher power efforts. Lots of good music and good people will ensure the hours fly by!
Cycle and Strength – NEW!
1 hr Computrainer Class, 1 hr Strength (Functional Movement Training)
Get a complete workout done! With this being our 9th year of Computrainer Classes, we have noticed that many of our clients need some strength work to balance out their training and musculature. We have added this new strength component to prevent injuries and increase power all in the same session. The Strength Component will be conducted at TCR’s new Functional Movement Training Area. A 20 station circuit that is user friendly, fun and under the guidance of a TCR Coach.
30 pack – NEW!
30 sessions pack for any Computrainer (bike only) class from (cycle-strength programs not applicable).
What is Polarized Training?
Keep the easy, easy, and the hard, hard.
There are essentially four common methods of preparing athletes of endurance sports such as running, cycling, triathlon and cross-country skiing. These include:
- High-volume low-intensity exercise (HVT). Lactate Threshold (THR or LT) Low-volume high-intensity interval training (HIIT) Polarized Training (POL), a combination of the aforementioned concepts.
There is much debate as to which training method maximizes adaptations and performance. However, of the four,POL results in the greatest increase in VO2. A superior VO2 fitness results in more efficiency and longevity for endurance sports.
To optimize your training routine devote approximately 75% of your training time to easy Zone 1-2 HVT, 10 percent to Zone 3-4 LT, and 15 percent to Zone 5+, very hard efforts, or HIIT. Although tempo intervals are important, the middle-intensity zone should remain the zone where you spend the least amount of time.
To enable you to get the most from our Computrainer classes, it is essential that TCR know more than simply your Functional Threshold Power (FTP). You need to know the power associated with all of your Zones 1-6.
To calculate these Zones, we highly recommend you get a VO2 test done in our metabolic lab. In addition to establishing power zones, the V02 will establish your metabolic efficiency i.e. are you fat burner or a sugar burner? And how can we help and advise you on how to become a more efficient fat burner?
The following is an example of the Carb : Fat burning ratio from a member of our Tri team who tested his V02 on the bike last November:
He was re-tested after 7 months of consistent training, using the POL approach, his metabolism registered the following carb:fat burning numbers:
What a change! POL training caused physiological adaptations to how his body responds to the demands of exercise, enabling him to tap into his fat reserves for energy, rather than relying on the quick fix of sugar.
By combining the POL training to our classes and VO2 testing, we can establish ALL your training zones and metabolic efficiency. Through the 2014-2015 approach to training, Your Spin will be Your Workout and you will OUT PERFORM YOURSELF!
REGISTRATION
- Nathaniel Minichiello
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