Training tips to increase V02 max and lactate threshold.

It takes a lot of dedication to train like an athlete, but the results are always rewarding and the increases to endurance and strength are unsurpassed.

Here is a typical three- month routine that Lance Armstrong did during the height of his Tour de France success:

Month One

Training Goals

• Increased V02 Max and lactate threshold
• Increased strength and endurance
• Heart Rate Training Levels: 145 Heart Rate Ceiling

Week 1

• Weight training – 3 x week
• Fixed gear riding for 1 ½ – 2 hours with 145 HR ceiling – 4 x week
• Road ride on normal bike for 2 – 2 ½ hours with 145 HR ceiling and high pedal speed (95+ RPM) – 2 x week

Week 2

• Weight training – 3 x week
• Fixed gear riding for 1 1/2-2 hours with 145 HR ceiling – 4 x week
• Road ride on normal bike for 2-3 hours with 145 HR ceiling and high pedal speed (95+ RPM) – 2 x week

Week 3

• Weight training – 3 x week
• Fixed gear riding for 1 ½ – 2 hours with 145 HR ceiling – 4 x week
• Road ride on normal bike for 3-31/2 hours with 145 HR ceiling and high pedal speed (95+ RPM) – 2 x week

Week 4

• Weight training – 3 x week
• Fixed gear riding for 1 ½ – 2 hours with 145 HR ceiling – 4 x week
• Road ride on normal bike for 3 ½ – 4 hours with 145 HR ceiling and high pedal speed (95+ RPM) with 3 short flat sprints of 8 seconds each with full recovery between sprints – 2 x week

Month Two

Training Goals

• Aerobic foundation training
• Resistance training

Week 1–2

• Weight training – 3 x week
• Fixed gear riding for 1 ½ – 2 hours with 145 HR ceiling – 2 x week
• Road ride on regular bike for 3 – 3 ½ hours with 145 HR ceiling and high pedal speed (90+ RPM) – 2 x week

Week 3–4

• Weight training – 3 x week
• Fixed gear riding for 1 ½ – 2 hours with 145 HR ceiling – 2 x week
• Road ride on regular bike for 3 – 3 ½ hours with 4–6 power starts per ride and full recovery between efforts – 2 x week

Month Three

Training Goals

• Increased V02 Max and lactate threshold
• Increased strength and endurance
• Heart Rate Training Level: 150 Heart Rate Ceiling

Week 1

• US Postal Service Team Training Camp — includes mostly road training

Week 2–4

• Weight training – 3 x week with 1 hour of riding after each workout
• Riding for 2 – 2 ½ hours with 150 HR ceiling with CTS STOMP Intervals – 2 x week
• Road ride on normal bike for 3 hours with 150 HR ceiling and high pedal speed (95+ RPM) climbing in the saddle only – 3 x week
• Normal bike for 4 hours with 150 HR ceiling and high pedal speed (95+ RPM) climbing in the saddle only – 1 x week
• Rest day – no riding – 1 x week

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Tags: cycling, Lance Armstrong

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