Glossary of terms
A list of the terms aboc uses to describe various training exercises, and explanations of the drills
Glossary of terms used in aboc CC coaching programs
|HS||Hill Sprints |
DO NOT DO THESE IF YOU HAVE ANY KNEE PROBLEMS
Done on a repeatable course (eg Studley Park loop in Kew). In a big gear (eg to start with, 53 x 17) come to an almost complete stop, then explode up a hill for about 100 metres. It should take 15-20 seconds per rep. Roll around for 90-120 seconds to recover, and repeat.
Once you can get your cadence up to greater than 70rpm by the top of your defined course, use a bigger gear
|Strength. This is a drill to work on leg strength. The emphasis is on form.|
|DHS||Down Hill Sprints |
Done on a repeatable course (eg Studley Park loop in Kew). In a big gear (eg to start with, 53 x 17), rolling or pedaling quickly down a hill, pick a point and accelerate to your fastest speed, hold for 5 seconds, and relax. It should take 15-20 seconds per rep. Roll around for 90-120 seconds to recover, and repeat.
Every time you do this, try and beat your previous top speed.
|Power & Speed. This is a drill to work on your sprint speed and bike handling at high speed.|
|LS||Ladder Sprints |
Done on a repeatable course (eg velodrome). Warm up well, then do the following :
|Speed (sprinting!) and recovery from sprint efforts|
|PAP sprints||DO NOT DO THESE IF YOU HAVE ANY KNEE PROBLEMS |
10-30s very low cadence max effort (up hill), 30-120s easy spin, 10-20s MAX sprint, 3 - 5 mins recovery
|HCLR||High Cadence, Low Resistance |
In a very easy gear, spin up to the highest cadence you can hold without bouncing. Concentrate on pedaling a smooth circle, not on pulling up, but on pedaling over the top of the pedal stroke and scraping mud off your shoe at the bottom
|Neuromuscular response - enable high speed and smooth pedaling|
|10s MAX on the 2|| |
Short high power sprints
In a gear that you can turn comfortably but not easily at around 90rpm, sprint for 10 seconds, then drop into an easy gear and spin for 1 min, 50 seconds (thus, each rep takes 2 minutes 'on the 2')
|Leg strength, neuromuscular response|
|A&S (time A)|| |
Attack and Sustain
Attack hard for <time> seconds, then settle back to your threshold/E3 pace for the remainder of the interval.
|Initiate attacks or bridging a gap and covering surges, then pacing|
|SE - Strength Endurance||Long duration (5 mins - 20 mins) at low cadence and high intensity (grinding). Generally at aboc we don't recommend this form of training, Andy Coggan has a good article on why here.|
|Tabata intervals||Stratospheric intensity. 8 x (20s sprint, 10s recovery). Named for the physiologist who designed the protocol. More info here.||VO2max boosting and anaerobic improvements - icing on the cake|
|E3 r/ups||E3, then with 2 mins to go, every 30s increase effort a little, with 15s to go, sprint||VO2max boosting, race finish simulation|
|BGSS||Big gear standing starts - in a big gear, from a very slow or full stop, accelerate as hard as you can for the time of the interval. Alternate starting leg||Strength|
|BGRS(n)||Big gear rolling starts - in a big gear, from n rpm (eg BGRS(80) is from 80 rpm) accelerate as hard as you can for the time of the interval.||Strength|
|PGRS(n)||Power Gear rolling start. Power gear varies from ergo to ergo. It's determined with a test described here. From n rpm, accelerate as hard as you can for the determined seconds.||Power & acceleration - can also be used for speed-endurance|
Our intervals are often written in shorthand, for example :
4 x 8s HCRS(80, seated):3 - this means 4 lots of 8 seconds high cadence gear, rolling start, from 80rpm, seated all the way, 'on the three', so each effort, including rest, is 3 minutes. So say the interval starts at 7:00:00pm, 7:00:00 start, 7:00:08 stop & rest, 7:03:00 start, 7:03:08 rest, 7:06:00 start, 7:06:08 rest.
We also have ramp up intervals such as :
35s HCLR r/up (10:100, 10:130, 15:max), which is a 35 second high cadence low resistance (spinning!) interval, 10s at 100rpm, 10s at 130rpm, 15 seconds at the fastest you can pedal.