RIDERS BOOT CAMP

 

ABOUT 
The RIDERS BOOT CAMP is a 10-week training plan for competitive cyclists with the specific goal of getting better, stronger and faster. Each week of the boot camp will have its own focus and in total, the 10 weeks will give the perfect “off-season” indoor training. While this program should not be considered a full training program, it is an excellent foundation to be supplemented with additional training. Indoor Cycling is not “just” indoor cycling - it's time to get detailed!

 

WHO CAN JOIN THE BOOT CAMP?   
The RIDERS BOOT CAMP caters to competitive cyclists who just love to ride, as well as athletes who are looking to train hard. There is no discrimination as long as participants have the will to finish what they started. The RIDERS BOOT CAMP is the ideal training during offseason and will create a stronger and more balanced cyclist.

 

MARKETING MATERIAL
To help spread the word for the RIDERS BOOT CAMP, we support your club with "ready to go" print files for Roll-Ups, Postcards, Facebook Covers and Facebook Banners. You'll find them in our download center. They are available in English and Danish (other language by request).  

 

 

WHAT IS A BOOT CAMP? 
A Boot Camp is a type of group physical training program conducted by gyms or personal trainers. They are designed to build strength and fitness through a variety of intense group intervals over a 1-hour period of time and do often push people a little bit further than they would normally push themselves in the gym alone. Boot camps provide social support for those taking part and participants often make friends and socialize as they exercise. This provides a different environment for those exercisers who get bored in a gym and so find it hard to develop a habit of exercise. The benefits of boot camp are astonishing 

 

TESTING  
Members are usually tested for fitness on the first day and then retested at the end of the camp. This will set a very important motivation marker for the participants. The performed test depends on the equipment available at the location. If Heart Rate or Power is not an option you may need to think creatively and perform a Body Age Test or similar. For the Riders Boot Camp workouts listet below, we have choosen the 20 FTP test as the first fitness test. If the equipment at gym does not meassure power, please contact us to get help on another test. 

 

WORKOUT DETAILS

OFF SEASON 1.0

Week  Time Focus Profile
1 60 min Introduction and 20 minute FTP test. link
2 60 min 3 x 10 minutes tempo followed by 3 minutes at Threshold. link
3 60 min 2 segments with mixed intervals, higher RPM and red zone finish. link
4 60 min 5 and 2 x 10 minutes at Threshold. link
5 60 min 5 x 5 minutes at Threshold with recovery in between. link
6 60 min 3 x 10 minutes Tempo followed by 3 minutes boost at VO2max. link
7 60 min 2 segments with mixed intensity and red zone finish. link
8 60 min 4 intervals at Threshold. (4 x 7.00-7.30 minutes) link
9 60 min 2 x 15 minutes intervals at Threshold. link
10 60 min 5 x 2 minutes at VO2max. Aim for 120 percent of FTP!  link


 

OFF SEASON 2.0

Week  Time Focus Profile
1 60 min Introduction and 20 minute FTP test. link
2 90 min 10 x 5 minutes tempo with 10 seconds high RPM shifts between. link
3 55 min 3 segments with mixed intervals, higher RPM and red zone finish. link
4 75 min 5 x 5 minutes at Threshold with recovery in between. link
5 55 min 2 sets of 8 x 20 seconds Tabata Intervals link
6 60 min 3 x 10 minutes Tempo followed by 3 minutes boost at VO2max. link
7 60 min 3 segments with mixed intensity and red zone finish. link
8 90 min 5 x 10 minutes at Threshold with 5 minutes recovery between effort link
9 75 min 15 and 20 minute challenge at Threshold. link
10 60 min 1, 2, 3, 4, and 5 minute intervals at VO2max. Aim for 120 percent. link

 

 

WORKOUTS