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Deciphering Up!up!up! Training Plans

Old 11-22-18, 05:38 AM
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Kaben
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Deciphering Up!up!up! Training Plans

Hi guys,

Im looking at the example training notes on Up!Up!Up!, but im having trouble deciphering the meaning of the notes.
The abbreviations make sense from their glossary, but i dont understand how the numbering works. Has anyone used these succesfully?

For example on this page: 01 - Strength ? Up! Up! Up! An introduction to track sprint cycling
Week 1 Wednesday session: 3 x (4 x 1/4 lap 4 RAC15, progressive increase in gears, 3,4 seated:4):20 Start Session With Some High Cadence Work, Eg 500m W/out on 82"

Can anyone shed any light on the bits in bold?

- 4 x 1/4 lap 4 RAC 15 - this is 4 repeats of quarter lap rolling accelerations. What do the additional 4 and 15 mean here?

- progressive increase in gears, 3,4 seated:4):20 - Do these numbers mean increase by this many gear inches? What does the 20 mean?

Sorry if this seems really obvious, but it has me scratching my head.
-
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Old 11-22-18, 04:05 PM
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brawlo
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Are you on Facebook? If so, perhaps try contacting Carl Brewer via messenger and see what he says. He wrote the book/blog. A search on the Tracksprinting page may yield some results and just asking the question there may also get you what you need. I'm pretty sure a similar question was asked some time back.

FWIW my interpretation: 3 sets of rolling accels x 4 reps, standing with 15RPM start cadence, increasing gears for each set. Then a 4th set of 4 reps of seated accels with 20RPM start cadence. The layout gets all messed up in that table, but looking at the ergo drills pages should help you to understand a bit better
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Old 11-25-18, 10:25 AM
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Kaben
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Hi Brawo, thanks so much for chiming in on this. I will definitely send him a message and if he comes back to me I will post the translation up on here.

I think your interpretation is probably pretty close to the mark though!
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Old 10-17-19, 03:26 PM
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liverunbike
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Apologies on dead thread resurrection.

I've been staring at these workouts for a while, also trying to decipher them. My 2 cents:

- 4 x 1/4 lap 4 RAC 15 -- RAC15 is rolling acceleration from 15kph? no clue on that 4, perhaps starting the rep in turn 4? Starting speed/cadence, goal speed/cadence?

- progressive increase in gears, 3,4 seated:4):20 -- Each set, increase gear by 2" (an amount seen elsewhere), the third and fourth reps of each set are done seated (first 2 reps are out of the saddle), 4 minutes between reps, 20 minutes between sets.


Anyone else care to chime in?
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Old 10-23-19, 02:25 PM
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facebook.com/groups/171635342849338/permalink/736770026335864/
4 mins between individual efforts (about 4 laps)
:N is "rest for N minutes"
RAC15 is rolling accel from 15km/h
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