European Stars and Stripes (Newspaper) - July 28, 1994, Darmstadt, Hesse                                Etting serious about biking train like the pros with this olympic blueprint by John Bohmer Kaiserslautern Bureau training to he an olympic cyclist it s not an easy Road. Craig Griffin one of the coaches for the . Cycling team offers an Ideal training schedule for someone completely committed to cycling. First Start with a seven week Quot Macro Cycle Quot and intertwine a seven Day  decide How Many Miles you would like to be Able to Bike by the end of a seven week period. Start with week no. 7 and make it 100 percent of the Miles you want to travel. Then go backward one week at a time and allocate 80 percent for week 6, 65 percent for week 5, 50 percent for week 4, 75 percent for week 3, 55 percent for week 2, and 40 percent for week 1. For instance if you want to be Able to ride 240 Miles per week by the end of a seven week Cycle plot a seven week Chart and write in 240 Miles for week 7. / working backward that would be 192 Miles in week 6,156 Miles in week 5, 120 Miles in week 4,180 Miles in week 3,132 Miles in week 2 and 96 Miles in week 1. Within that seven week Macro Cycle make a seven Day Micro Cycle six Days of workout and rest on the seventh Day. For each week get the total number of Miles you will Bike and multiply that by 25 percent. Make that 25 percent figure your goal for Day 6, when you will do your maximum mileage. For the other Days calculate your mileage As a percentage of the Day 6 figure. Working backward your goals should be 75 percent of the Day 6 total on Day 5, 40 percent on Day 4, 90 percent on Day 3, 75 percent on Day 2 and 35 percent for Day 1. At the end of the week you will have Ridden roughly the total number of Miles targeted for that week actually slightly More. During week 1, for instance you would have set a goal of 96 Miles. Multiply that by 25 percent and you have 24 Miles. That will be the number of Miles you ride on the sixth Day of week 1. You will ride 18, Miles on Day 5 multiply 24 Miles by 75 percent nine Miles on Day 4, 21 Miles on Day 3, 1 8 Miles on Day 2 and eight Miles on Day 1. Do that for each week to determine How Many Miles to Bike each Day. If you come up with More than a whole number round Down. For instance on Davs 1, 3 and 4 the numbers were t a rounded Down by roughly half a mile each Day. Also if you add the total number of Miles outlined above you la come up with 98 Miles Over the one week period two Miles Over the target Miles. The method used to figure the Miles for the Micro cycles Only gives you a Genei Al idea of the Miles for that Day. Use it As a guide. Griffin said the Macro and Micro cycles Are Good training tools but without monitoring them you won t know How your body is reacting to the workouts a heart rate Monitor will give you direct feedback and determine if you re getting the most out of your workout. First figure your resting and maximum heart rates. To get your resting heart rate simply Check your pulse for 10 seconds when first waking up in the morning multiply that by six to get your resting heart rate. An easy Way to get your maximum although not always the most accurate Griffin said is to subtract your age from 220. A 30-year-Otd male would have a Max heart rate of about 190. By comparing your Max heart rate to your resting heart rate you can set up Quot target  according to Sally. Edwards heart rate Monitor Book there Are five zones that contain percentages of the maximum heart rate. Zone 1, called Quot the moderate activity zone Quot would be 50-60 percent of your keeping tabs on training Dave Jablonski demonstrates How he trains at Home with rollers maximum. Zone 2, Quot the weight management zone Quot would be 60-70 percent of Mir zone 3, Quot the aerobic zone Quot would be 70-80 percent of mar zone 4, Quot the anaerobic threshold zone Quot a would be 80-90 percent of mar and zone 5, Quot the red line zone Quot would be 90100 percent of mar., using the zones like building blocks As a target for your workouts coupled with the then Progress to higher zones As the fitness level increases. A zone 2 is a heart so c no hening zone. It can be used for building up heart capacity when coming off a race or if you have had a particularly hard workout within the past 24-48 hours and you want a moderate workout. A zone 3 is primarily an aerobic capacity improving zone that targets both Macro and Micro cycles you la be Able to heart and lungs or cardio respiratory establish a very detailed plan depending on what you re training for. If you aspire to compete in cycling races you la need to use All five of the zones to f manage an effective workout. A a a zone .1 workouts primarily Burn fat. Cyclists who have a High body fat ratio will include zone 1 workouts in their program Day 1 Day 2 Day 3. A j a Day 5 Day 6 Day 7 percent of Day 6 total 35% 75% 90% 40% 75% 100% 0 rest mileage 8 18 21 9 18 24 0 a mileage for Day 6 is 25% of proposed weekly goal . 96 Miles for week 1 below. Other Days Are calculated As a percentage of the Day 6 figure. End of week total will exceed goal by slight margin. Two yetes Day 1 Day 2 Day 3 Day 4 Day s Day 6 Day 7 percent of Miles to ride 40% 55% 75% 50% 65% 80% 100% mileage 96 132 180 120 156 192 240 system. Training in zone 3 increases your endurance and teaches your body to transport the additional oxygen your Muscles require As your fitness level goes up. As you use this zone your intensity should also increase allowing you to cover More ground in a Shorter amount of time. Edwards writes Quot if you want to get fitter faster and stronger train in the aerobic heart rate zone quota a a zone 4 introduces Quot anaerobic  anaerobic threshold is the. Point where your Muscles Are using oxygen faster than your blood can deliver it. This a causes your body la produce lactic acid that burning sensation you get after a hard workout. By training in zone 4 you will according to Edwards Quot increase your body s ability to to metabolize lactic acid allowing you to train harder before crossing Over into the pain of lactic a accumulation and oxygen  zone 4 is not for the Light hearted. You have to be serious about your training. It s a Quot High performance Quot zone that is essential for breaking into the head of the pack when going for the finish line. A zone 5 is reserved for those who Are in Peak condition and should not be used until you have worked your Way from zones 1 through 4 and have become comfortable with them. Zone 5 is the Point beyond oxygen depletion a place you continued on Page 8 july 28, 1994 stripes Magazine