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TTE1 Anchorage to Eagle River Alaska

This spectacular, high intensity, cycling training DVD workout along the back roads of Anchorage Alaska will have you gasping at the views and gasping with effort! 1.5 Hours and a difficulty of 3/5. This is an amazing ride. Enjoy!

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Product Description

About The Ride

 

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This Cycling Training DVD, Blu-Ray and downloadable video

was captured in high definition and Dolby Digital 5.1 surround sound.

Our ride begins in downtown Anchorage in July at about 8PM. Yes, I said 8PM! The sky is blue, the air is warm and it’s a perfect day to ride.
Winding our initial way through Anchorage city streets, we head North towards the Chugach Range. It’s a slow steady climb up to Eagle River, but, it’s a fast pace. Focusing on max power at lactic thresholds, you will feel your legs in the morning. Once we arrive at Eagle River, we’ll hit some pretty steep climbs and amazing views of the glacial valley. And, then it’s full blast to the nature center.

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The Stats

Video Details

Length 1:56:06 Training tools available
Format NTSC DVD or Blu-Ray or 720p h264 Download Heart rate yes
Audio Track 1 yes Gear ratio yes
Audio Track 2 yes Resistance yes
Audio Track 3 yes Cadence yes
Region 0 Hill profile yes
Aspect 16×9 Heart rate profile yes
Resolution 480i DVD 1080i BD Speed yes
Date created 12/25/2015
Elevation yes
Produced by BtBoP GPS map yes
Published by CVO Timer no
Copyright copyright 2015 CVO Coaching narrative yes

 

Additional Information

Location

Alaska

Workout Type

Anaerobic Workouts, Purely Scenic, Training to Endure, Virtual Ride

Workout Notes

Maximizing indoor training
Vary the workout
Recovery
Airflow
Water
Experiment and challenge yourself – safe place
Structured workouts – use the scenic workouts
benefit
Unstructured workouts – this one and others
benefit
Structured workouts – intervals – more intensive than an outdoor ride, just not as much fun
Benefits include
• Aerobic
o 70-80% MAX
o Aerobic means ‘with oxygen’. During aerobic work, the body is working at a level that the demands for oxygen and fuel can be meet by the body’s intake. The only waste products formed are carbon dioxide and water. These are removed as sweat and by breathing out.
o Improve aerobic conditioning
• Anaerobic
o 80% MAX AND ABOVE
o Anaerobic means ‘without oxygen’. During anaerobic work, involving maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel. The muscles, being starved of oxygen, take the body into a state known as oxygen debt. The body’s stored fuel soon runs out and activity ceases – painfully. This point is often measured as the lactic threshold or anaerobic threshold or onset of blood lactate accumulation (OBLA). Activity will not be resumed until the lactic acid is removed and the oxygen debt repaid.
o Anaerobic endurance can be developed by using repetition methods of relatively high intensity work with limited recovery.
• Heart
o Bradycardia – Low resting pulse rate of under 50 bpm
o ECG shows ventricular hypertrophy (thickening of the heart muscle wall)
o X-ray reveals an enlarged heart
o Blood tests shows raised muscle enzymes
Field testing – finding your average heart rates and average power within each training activity and each specified interval type.
3 types of training goals
1. aerobic
2. power at lactate threshold
3. power at VO2 max
aerobic development – going slower to get fast –
• heart and lung volume (stroke volume)
• capillary capacity – increasing blood flow into working muscles
• mitochondrial density – Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation
• increased active metabolism
power at lactate threshold – maximum sustainable power
• lactate threshold – is the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to exponentially increase. The point at which you begin to accumulate acid more quickly than you can dissipate it is your LT. The glass ceiling of cycling performance – improving this increases power while maintaining sustainable heart rates.
• H/R varies – 88 – 94% of max
• Lowers blood sugar
Power at VO2max – maximum sprint / close the gap power
• is a measure of the maximum volume of oxygen that an athlete can use. 100% anaerobic – no aerobic respiration
• sedentary -> active VO2max improves quickly – 15-25% gain in 6months
• active -> VO2max increases slowly – genetic plateaus
• Training and sustaining VO2max is critical for the racing athlete – muscle mass
• Demolishes blood sugar
Field test your body – we need to find a baseline effort that you are performing at. This will change over time, so, you may want to field test again at 6 month intervals. This field test will help you to determine how to train in order to maximize your body’s efficiency at specific intensities.
You will need to record data throughout the test. A heart rate monitor, cadence sensor and power meter are required to really dial in your performance. Prepare for an 8 minute leg blast! 8 minute TT
1. Record:
Heart Rate
• avg
• max
Power
• avg
• max
Cadence – average
RPE
2. Get on your trainer – start recording
3. begin your effort – start slowly and work up your leg speed, give yourself about 1 min to hit your top speed
4. shift gears and find a pace – this is an 8 minute high intensity effort, you want to shift gears and find a cadence that allows you to feel as though the effort is barely sustainable. Pedal at about 90 RPM. Time 6 min
5. With 1 minute left, open up and apply the throttle. By the end of this minute, you should be completely exhausted.
6. Rest 10 minutes
7 Repeat
8 Prepare your data – t1 and t2
max heart – t1 and t2
avg heart- t1 and t2
max power- t1 and t2
avg power- t1 and t2
avg cadence- t1 and t2
Now it’s time to use that data and apply it to interval training

6 Types of workouts
1. Base miles
2. Tempo
3. Steady
4. Climb and repeat
5. Over/Under
6. Power / sprint training
Easy Base miles – moderate paced – intensities below LT. Sustainable for lengthy periods .Important, stay within prescribed range.
Uses – endurance events, recovery rides, base miles, weight loss, aerobic conditioning, no-drop rides
• HR 50-90% of max field test
• Power 45-70% of max field test
• Resistance – 2-3
• RPE 3-5
• Time: NA
Tempo – moderate paced – intensities below LT. Sustainable for lengthy periods
Uses – endurance events, faster. Pacelines. flats, headwinds, aerobic power and longevity
• HR 88-90% of field test max
• Power 80-85% of ft max
• Resistance – 4-5
• RPE 6
• Time: 15min to longer
Steady – maximum sustainable power – just below LT
Uses – Time trial – triathlon, racing into the wind, strong solo efforts, closing gaps
• HR 93% of FT max
• Power 88% of FT max
• Resistance 6-7
• RPE 7
• Cadence: 85-95
• Time: workout at your discression. Recovery 1/2 workout. Repeat
Climb and repeat – maximum climbing power – just below LT
Uses – improve climbing performance
• HR 95% of FT max
• Power 98% ft max
• Resistance – 8-9
• RPE 8
• Cadence 70-80
• Time: Time: workout at your discression or until you can no longer sustain the efforts. Recovery 1/2 workout. Repeat
Over / Under intervals – managing pace changes – just below LT
Uses – closing gaps in paceline surges, rolling terrain, TT and Tris.
• HR 93% of FT max
• Power 88% of FT max
• Resistance 6-7
• RPE 7
• Cadence: 85-95
• Time: 1 min

• HR 95% of FT max
• Power 98% ft max
• Resistance – 8-9
• RPE 8
• Cadence 70-80
• Time 1 minute

• Recover 1 minute
• Repeat
Power Intervals – High intensity – max efforts above LT (VO2max)
Uses – sprints, fast top speed, power, muscle, aerobic strength, breaking plateaus
• HR 100% of FT max
• Power 110% or more of FT max
• Resistance 9-10
• RPE 10
• Cadence: 100+
• Time: 1 min
• Recovery: 1min

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