Things to Know About This Training Plan

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1 Things Know About This Training Plan This plan assumes that you already lead an active lifestyle and exercise regularly. It is recommended that you currently exercise 3+ times per week for at least 30 minutes, and have been doing this for several months before starting this program. Before youstart any trainingplan, schedule a visit withyourdocr verify that you're healthy andfit enough train forand participate in this event. It is also important make sure your equipment is up the task. Take your bike a bike shop and ask an experienced employee check its safety. The training calendar references several different types of training sessions. Below are some explanations about what they each mean. Cycling - Indoor cycling class such as Spin or Les Mills RPM. These classes are typically 60 minutes in length and include high intensity intervals alternated with lower intensity rest periods. RecoveryDay -Actively focus on recovery day: 1) stay off of legs all youcan, 2) watch nutritionclosely (healthy carbs, leanprotein, andgood fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening music. - Whole body strength workout with emphasis on balance, flexibility, and core strength. Yoga, TRX suspension training, or pilates are good options. These sessions are encouraged, but not mandary. Bike X Minutes or Miles - Ride the bike you will use during the PA Hope Ride either outside or inside on a trainer at a slightly uncomfortable intensity for the duration or distance indicated.

2 Fueling & Hydration Endurance cycling can burn between 500 and 800 calories per hour, but that figure doesn't directly relate the amount of calories you need consume during a training ride or event. This rate of caloric burn exceeds the rate at which you can replace the calories on the bike without suffering digestive complications. Also, our bodies contain enough energy sres in the form of glycogen and fat fuel about 2 hours of moderate intensity exercise. Because of this, most people do not need consume any calories for training sessions less than 90 minutes in length. A general guideline for calorie consumption during endurance cycling events 90 minutes and longer is about calories per hour. That amount can change based on the body weight of the cyclist or riding conditions. Choose foods with a gel or liquid consistency for easy consumption. Hydration and electrolyte replacement is an essential component nutrition and endurance cycling. Most cyclists aim consume 17 oz. 25 oz. of fluid per hour. That tal can change significantly based on environmental conditions, such as extreme heat or humidity, and the cyclist's weight. In addition providing hydration, sports drinks also replace electrolytes including sodium, potassium and magnesium. About the Coach This plan was created by Coach Don Larkin. Don is the Head Coach for Reach Multisport & Personal Training and an Associate Coach for Steel City Endurance. In addition holding certifications as a coach through USA Triathlon, a personal trainer certification through the National Strength and Conditioning Association, specialty credentials including TRX Suspension Training and NASM Fitness Nutrition Specialist, he coaches multiple athletes for events from the local 5k through Ironman triathlons every year, and is a veteran endurance athlete himself. ReachMultisport.com

3 PA Hope Ride Basic 20-Week Training Plan Week # 1 4-Feb 10-Feb Week # 2 11-Feb 17-Feb Week # 3 18-Feb 24-Feb Week # 4 25-Feb 3-Mar Weeks 1-4 ( 4-Feb through 3-Mar ) Bike 30 minutes Bike 45 minutes Bike 30 minutes

4 Week # 5 4-Mar 10-Mar Week # 6 11-Mar 17-Mar Week # 7 18-Mar 24-Mar Week # 8 25-Mar 31-Mar Week # 9 1-Apr 7-Apr Week # 10 8-Apr 14-Apr Week # Apr 21-Apr Week # Apr 28-Apr Weeks 5-8 ( 4-Mar through 31-Mar ) Bike 50 minutes Bike 45 minutes Bike 55 minutes Bike 65 minutes Bike 65 minutes Bike 75 minutes Bike 90 minutes Weeks 9-12 ( 1-Apr through 28-Apr ) Bike 15 miles Bike 20 miles Bike 15 miles Bike 30 miles Bike 35 miles Bike 45 miles

5 Week # Apr 5-May Week # 14 6-May 12-May Week # May 19-May Week # May 26-May Week # May 2-Jun Week # 18 3-Jun 9-Jun Week # Jun 16-Jun Week # Jun 23-Jun 24-Jun Weeks ( 29-Apr through 26-May ) Bike 30 miles Bike 20 miles Bike 30 miles Bike 35 miles Bike 40 miles Weeks ( 27-May through 23-Jun ) PA Hope Ride! Bike 15 miles Bike 20 miles Bike 15 miles Bike 45 miles Bike 55 miles Bike 20 miles Bike 30 miles Bike 40 miles Bike 20 miles Bike 20 miles Bike 55 miles Bike 65 miles Bike 70 miles Bike 80 miles Bike 90 miles PA Hope Ride!