YOUR 15 WEEK TRAINING PLAN

Transcription

1 GENERAL TIPS The key to all training is consistency. If you miss a day, don t worry, life happens. Just try to do what you can on any given week. If training in the week is very limited, you can add on more ride time on the weekends, this can be up to 30 to 60 minutes. Do make sure to stretch out your hips, glutes and quads...your legs will thank you for this!! When pedaling, always strive to have the RPM/cadence at Riding a lower output than this can often cause muscle fatigue, quickly. IF RPM feels high at the beginning, build up to this. On hills, use all of your gears, never grind up a hill, that s too tiring! If you have never ridden more than 2 hours on the bike, nutrition and fuel will be important on the bike Always ride with lights and a helmet Always let someone know where you ll be riding Bring your cell phone and coffee money! This is what you ll use for zones on the bike you are looking for a 20 minute average heart rate EASY PACE - LESS THAN 68% HEART RATE 2. ENDURANCE - COMFTABLE PACE CAN HAVE A COMFTABLE CONVERSATION - WKING AT 68-80% OF HEART RATE 3. TEMP - LESS COMFTABLE... LEARNING TO BE UNCOMFTABLE! 84-94% 4. THRESHOLD - FEELS HARD, GETTING UGLY. HEAVY LOUD BREATHING %

2 WEEK 1 February 26 March 4 FOCUS: SCHEDULE BIKE TUNE UP. MAKE SURE BIKE IS FIT TO YOU. GET REACQUAINTED WITH YOUR BIKE BROWED BIKE EASY CONVERSATION PACE WK AT CADENCE /RPM EFFT ON BIKE SPIN CLASS Steady ride time in saddle 60-75MINS SPIN CLASS EFFT 90 MINS Be disciplined and stick to the feeling of this Ride Hydration and fuel are important Drink 1 bottle of water per hour. EASY RIDE UP TO 1 Hour Flush out of muscles from yesterdays ride! WEEK 2 March 5 11 THINK OF JOINING CYCLING GROUPS. Make sure you drink 1 bottle on bike per hour! WK AT CADENCE /RPM EFFT ON BIKE SPIN CLASS Steady ride time in saddle 60-75MINS SPIN CLASS EFFT MINS EASY RIDE EASY RIDE 60 MINS WEEK 3 March BUILDING THE REPETITION. BASE BUILD IMPTANT. KEEP HEART RATE LOW Make sure you drink 1 bottle on bike per hour! EFFT ON BIKE SPIN CLASS Get your sweat on! SPIN CLASS EFFT 90 MINS - 2 Hour RIDE ZONE 1 mixed terrain DAY BIKE 20-25KM BIKE WEEK 4 March RIDE WITH RIDERS, MAKES THE JOURNEY FUN! NUTRITION IMPTANT. R & R WEEK EFFT ON BIKE RIDE 20 MINS Time trial against yourself. Set your zones with heart rate!! 90 MINS DAY BIKE 20-25KM BIKE SPIN CLASS See notes on the last page of the training plan. WEEK 5 March 26 April 1 LONG RIDE, IMPTANT TO BUILD THE AEROBIC ENGINE WITHIN YOU SPIN CLASS DURING WEEK AN OPTION 30KM RIDE ADD IN 3 X 4 Z4/Z1 8MINS INTRO HILLS SPIN BIKE OK 4 X 2 MINS CLIMB/ 2 MINS EASY UP TO 60KM RPM KM BIKE FEEL GOOD ZONE 2

3 WEEK 6 April 2 8 FOCUS ON HILLS F STRENGTH WK ON BIKE WK AT CADENCE /RPM KM RIDE ADD IN 4 X 4 Z4/Z1 6MINS HILLY ROUTE, HILL REPEATS 4 X 3 MINS CLIMB/3 MINS EASY 2:30 Hours UP TO 65KM (Important to fuel and hydrate) 30-35KM BIKE WEEK 7 DRINK 1 BOTTLE F EVERY HOUR ON BIKE. ENDURANCE April 9 15 STAY FOCUSED & COMMITED KEEP FOCUSED ON THE 90+ RPM/CADENCE WK AT CADENCE /RPM KM RIDE ADD IN 5 X 4 Z4/Z1 4MINS YOGA/STRENGTH UP TO 90 MINS 5 X 3 MINS CLIMB/3 MINS EASY 70KM RIDE Make sure to stay on top of fuel RPM 85/ KM BIKE WEEK 8 April MAKE SURE YOUR BIKE IS CLEANED! CLEAN CHAIN MAKES YOU FASTER!. WK THE HILLS. WK AT CADENCE /RPM AEROBIC/TEMPO 6 X 3 MINS FAST Z4 3 MINS EASY 1:20HRS JUST RIDE! GO BY FEEL YOGA/STRENGTH HILLY ROUTE, HILL REPEATS 5 X HILL REPEAT. SEATED! 80KM RIDE Remember to drink and fuel, roughly calories an hour KM BIKE KEEP 90+ WEEK 9 April CONFIDENCE SHOULD BE ON THE RISE LEARN HOW TO FIX FLAT TIRE! WK AT CADENCE /RPM YOGA SPEED PLAY 6 X 4 MINS FAST, 4 MINS EASY Push yourself and get into the discomfort zone. YOGA, STRENGTH TRAIN HILLS HILLY ROUTE Good ride with hills or repeats. Add 2 more from last week. Up to 90MINS. UP TO 4HRS 100KM FLATS & HILLS 35-40KM BIKE Keep 90+ WEEK 10 April 30 May 6 EASIER WEEK MAKE SURE BIKE IS CLEAN! WK AT CADENCE /RPM OUTDO RIDE 1 HR 2 X 8 MINS ZONE 4 45 MINS 75KM RIDE BIKE 40-45KM BIKE

4 WEEK 11 May 7 13 INCREASE IN SPEED PLAY CLIMBING ME EFFICIENTLY WK AT CADENCE /RPM OUTDO RIDE HILLY ROUTE HILL REPEATS 90 MINS RIDE. CLIMB HILLS IN Z4 EFFT. (Add on 2 more repeats from last week.) OUTDO RIDE 1:30 Hours 2 X 10 MINS TEMPO PACE ZONE 4 EFFT YOGA, STRENGTH TRAIN KM (Calories needed for longer ride) 45-50KM BIKE KEEP 90+ Learn to ride tired WEEK 12 May FEELING STRONG CONFIDENT WK AT CADENCE /RPM OUTDO RIDE HILLY ROUTE HILL REPEATS 90 MINS RIDE. CLIMB HILLS IN Z4 EFFT. (Add on 2 more repeats from last week.) YOGA, STRENGTH TRAIN OUTDO RIDE 1 Hour (Work on perfect pedal strokes) 120KM 5 Hours 90MINS ON THE BIKE ZONE 2 (Learn to ride tired) WEEK 13 May ME WEEKS TO GO...LAST PUSH THIS WEEKEND KNOW THE KIT YOU WILL WEAR ON EVENT W/K IN CASE CHANGES NEED TO BE MADE F COMFT OUTDO RIDE EASY PACED RIDE Z1 UPTO 75 MINS OUTDO RIDE 1:30HRS 2 X 10 MINS TEMPO PACE ZONE 4 EFFT STRETCH DAY 3:30 Hours 90KM (Calories needed for longer ride per ride) 2 Hours ON THE BIKE ZONE 2 WEEK 14 May 28 June 3 TAPER WEEK. EAT HEALTHY, GET YOUR SLEEP, ALLOW BODY TO REST AND RECOVER ALL THE WK IS DONE BOOK IN F BIKE TUNE UP OUTDO RIDE 1:20 Hours 2 X 15 MINS TEMPO PACE ZONE 4 EFFT OUTDO RIDE HILLY 45 MINS (Work the last 3rd of the climbs) MIXTURE OF HILLS, TERRAIN 2:30 Hours UP TO 60KM 90MINS ON THE BIKE WEEK 15 WEEK 15 EVENT WEEK! OUTDO RIDE OUTDO RIDE RTCC EVENT RTCC EVENT June 4 10 REST & PREPARE F THE RIDE ON SATURDAY. HAVE BIKE TUNED UP!! UP TO 60 MINS FEEL GOOD! MINS RIDE (Check mechanics of bike) CELEBRATION DAY! CELEBRATION DAY!

5 NOTES ON WEEK 4 THURSDAY 20 MINUTES TIME TRIAL/ THRESHOLD TEST SET: PLEASE WEAR HEART RATE MONIT 4 MINS EASY WARM UP ON BIKE - 20 MINS RAISE HEART RATE 10 MINUTES BUILD RIDE 4 X 30 SECOND ALL OUT SPRINTS/ 1 MINUTES EASY 20 MINUTES TIME TRIAL...RIDE AS FAST AS YOU CAN 2 MINS EASY SPIN COOL DOWN 4 X 1 MINS ALL OUT SPRINTS/ 1 MINUTES EASY