Bontrager Summer Sprint Series round 4
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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
| Abbreviation | Description | Purpose |
|---|---|---|
| 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 |
Explosive power |
| 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. |
Emily wins the Melb Cup on Wheels JW15 wheelrace
More terms
WR : Work Recovery : Easy but with sustainable pace, approx 30km/h or E1
RR : Rest Recovery : Maximum recovery from effort, a tootle or E0