- THE TEST OF METAL TRAINING PROGRAM -
.. suited to the needs of the masses who feel the need to go fast.
   
 
  So ya wanna do the Test of Metal or you've done it before but this time you want not only to finish but to be faster, much faster than last time. Well then here it is: My name is Troy Lynn and I'm not some hot shot training coach, just an average athlete who has for the last 8-10 years has been learning how to train himself. You know, a couple of courses here and there, contact with a few coaches, teaching others and learning in the process.
   		  In the TEST program we concentrate on one major race, you may and should do others before, just to gain racing experience - but the big one is June 23.
  
In this program we’ll cover Base, Strength, Speed, Intervals, and Race Pace.		  
  
  


BASE

This is the training platform that you build a strong, fast, injury-free body from. Without BASE you have nothing. BASE is the single most important part of a training schedule and you will put more time into BASE and overdistance training than any other. Base is done by doing long easy distance - if you have a heart rate monitor you should concentrate on keeping your heart rate less than about 130 beats per minute. Road rides of at least 1 hour are essential. You should do this 2-3 times a week. These rides teach your body to burn fat at a more efficient rate, so if weight loss is what you need, then this is right up your alley. What I do is ride to work, and if it's too short, take the long way. This will consume 60-70% of the total hours riding per week. Mixed in with this are Intensity and Strength workouts, which make up the remaining 30-40% of the total hours. The Intensity will come on the Toonie race nights or the hard weekend rides with friends, and the Strength is you pushing a harder gear on one of your training days.

 
  Base | Strength | Speed | Intervals | Race Pace