16 Week Face of America Training Plan & Guide | Page 22

Recovery Week

Suggested “Optimal” Cadence Ranges

Generally during a Recovery Week, the overall
training volume (hours) should be reduced between
20% and 40%. Actual reduction depends on fitness
level, training period (off-season, race season),
recovery level going into Recovery Week, proximity
to a key event such as a Century or “A” Race, and
how you’re feeling each day. If anything, always err on
the side of rest and recovery and not forcing more
mileage. You’re not going to lose everything, and the
body actually gets stronger during this repairing
process period.

For “the flats” or level terrain, 90-100 rpm is optimal
for most individuals. However, there are some
individuals that can “manage the suffering” at
intensity or their threshold and be more economical
muscularly and cardiovascularly at 85 rpm or 105 rpm.
As for optimal climbing cadences, that all depends
upon the grade and climbing abilities of each
individual, and again, what they can sustain most
optimally for extended periods of time (i.e., 5 minute
climb, 45 minute climb). To help “save the legs” a
little and spread the workload (higher hamstring and
hip flexor engagement), “spin” in a low gear (high
cog), and normally in the small ring up front for the
steeper grades.

Taper Period
A “Taper Period” is a period of time of days to weeks
– depending upon the event distance, fitness level,
and priority of the event e.g. “A Race” or most
important race of the racing period, season/year, etc.
During this period leading up to the event, again,
depending upon the factors just mentioned above; we
will reduce our training volume by 25% - 40%. In
other words, if we were training 10 hours per week
prior to our taper, we’re now going to train about 6 –
7 ½ hours a week. Keep in mind that we may still
incorporate some intensity, but the duration of
intensity as well as the time per session is significantly
reduced. Generally, for most athletes, I will prescribe
a taper period about 6-7 days out for a Gran Fondo
or Century. Therefore, for our beginner level 16 week
training plan, we will start the taper 1 week out from
event day. For all intents and purposes, we will
categorize our first Face of America Ride as Event
Day or “Race Day.”

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Pro Cyclists
Pro cyclists are generally riding 200-250+ a week in
the off-season, and 400-500+ per week during most
of the year (again, generally), so we should not be
comparing ourselves or belittle ourselves if we’re
riding 50-75 miles or less starting out. Remember,
they’re professionals, that’s their job. For us, we are
who we are, at our specific individual ability level, and
improve and recover as differently as individuals’
fingerprints – so don’t forget it.
Contact
All the best to you on your Face of America Journey
and Event Experience! If you have additional
questions, concerns, or coaching needs, feel free to
contact me on my secure website at:
https://toddparkertrainingprograms.com/

TP2 – Todd Parker Training Programs LLC, © All Rights Reserved