Advice from the coach In order for the body to adapt i.e. get fitter & stronger you need to overload it, recover well, then repeat.

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1 This is a 16 week plan which assumes that riders are starting with a moderate level of fitness. The plan is based on 5-6 training days per week with a recovery day built in which should be taken. There are shorter sessions during the week and long distance/durations on the weekend. This plan provides guidance by which to structure your training and can be modified to suit the days you are able to complete your training. Advice from the coach In order for the body to adapt i.e. get fitter & stronger you need to overload it, recover well, then repeat Start slowly and build both your fitness and ability to ride for long periods of time Manage carefully the number of weekly sessions, the duration of each session and the intensity at which you train. These have been shown as a light, medium, high and recovery week Be careful of the difficulty of the route you are riding. However as you progress you should incorporate some flat terrain, varied terrain, small hills and hilly it is important to gradually increase the route difficulty Don t skip recommended recovery days. Less is more, if you feel tired then you are. Rest is good. You can only train as hard as you can rest The structure of the plan will help to build the endurance necessary to ride for long periods of time Know your gears and cadence (rpm) and learn to use them Important Notes - You need to be fit enough to ride for around 5-7 hours per day on some consecutive days - Do not underestimate the cumulative effect of riding/running over multi days - Nutrition and recovery are important throughout both your training period and The Big Ride for Africa ride itself - Good habits established during training will pay dividends in completing The Big Ride for Africa safely and in good health - If you start the training plan later still start at the beginning. Start slowly and make the big training weeks count. If you can you can add a couple of sessions in the high load weeks.

2 16 WEEK TRAINING PLAN WEEK MON TUES WEDS THURS FRI SAT SUN 1 Light (baseline) 2 Medium 3 Hard 4 Recovery 5 Light (baseline) 6 Medium/light 7 Hard 8 Recovery 9 Light 10 Medium 11 Hard 12 Recovery 13 Light (baseline) 14 Medium/light 15 Taper week 1 16 Taper week 2 45min (mix it up) Rest day/active recovery 45min run (R2) 1hr ride Rest 3hr ride 2.5hr ride 1hr 15min ride Rest 2hr ride 1hr ride 60 min run (R2) 2.5hr ride 3hr ride Rest day/active recovery 45min (mix it up) 1hr ride + 15min core Rest 1hr ride 4hr ride 60min run (R1) 1hr ride Rest 60min run (R1) 1 hr 25min (B1) 45min (mix it up) 2.5hr ride 1hr 25min (B2) 45min (mix it up) Rest 1hr ride + 15min core 1hr 30min ride+ run (R3) Rest day / active recovery 3hr ride 1hr 30min (R2) Tues 1hr ride + 15min core Rest day/active recovery 1hr ride + 15min core 45min (mix it up) Rest 4hr ride 4.5hr ride 1hr ride 1hr ride + 15min core 45min 1.5hr ride + 15min core Rest 3hr ride + 15min core 1hr 30min run (R3) Rest day/active recovery 30min easy ride 1hr ride 60min run (R2) Rest 30min cycling (C3) 30 min run (R3) Rest 45min (mix it up) Rest day/active recovery 45min easy run 1hr ride Rest 3hr ride 2.5hr ride 1hr 15min ride Rest 2hr ride 1hr ride (R2) 2hr ride 2.5hr ride 3hr ride Rest day/active recovery 45min run (R2) 1hr ride + 15min core Rest 1hr ride (C5) 4hr ride 2hr 40 min (B2) 1hr ride Rest 1hr ride 45min 45min 2.5hr ride 2hr 40min (B2) 45min (mix it up) Rest 1hr ride + 15min core 1hr ride Rest day/active recovery 3hr ride 2.5hr ride (C2) (C1) 60min run (R2) Rest day/active recovery 1hr ride + 15min core 45min (mix it up) Rest 4hr ride 4.5hr cycle (C2) 1hr ride 1hr ride + 15min core 45min (mix it up) 1.5hr ride + 15min core Rest 3hr ride + 15min core 5hr ride Rest day/active recovery 30min easy ride 1hr ride Rest day/active recovery Rest 30min easy ride Rest

3 GLOSSARY Baseline testing It is really motivational to track your training and to test your progress. In the plan you will see baseline testing and this is for you to repeat the tests you have set and see how far you have progressed. Ensure you do exactly the same each baseline test to track your progress. Some ideas of baseline testing that you could do are: Time the maximum duration you can hold a series of body positions: Wall squat The plank See how many you can do with good form in 1 minute: Press ups Pull-ups Time your speed over distance: Running/walking distance 5/8/10 km (whichever one is more appropriate distance of event) Cycling distance 10/15/20 km (whichever one is more appropriate to distance of event) Active recovery examples Swim Easy ride Row Mix it up examples Rower -trainer Bike Core/pilates

4 Running (R) and Bike/Run (B) Code Session type Duration Purpose Execution R1 Run hill reps 1 hour 20 mins Build strength in legs Warm up: Easy run, min to hill location - 12 x 2 hill reps minutes running at intensity, the rest interval is the time it takes to walk down the hill - Running 2 min efforts x 12 reps. Recovery 2min between running efforts Cool down: Run min R2 Run long and slow 1 hour 20 mins Building endurance Warm up: Easy run, 2.5km min 5km- 10km run (should be able to easily talk) Cool down: Run 2.5km, min R3 Run speed play 1 hour 30 mins Build speed stamina B1 Brick: Bike/run 1 hour 25 mins Endurance/event simulation Warm up: Easy run 2.5km min - Run 1km Hard - Run 1km Easy - Repeat x 1 Cool down: Run 2.5km, min Bike: 1 hour Run: 15 min Cool down: Walk, 5-10 min B2 Brick: Bike/run/bike/run 2 hours 40 mins Endurance/event simulation Warm up: Easy bike, 30 min - Easy run, 30 min - Hard bike, 60 min - Hard run, 30 min Cool down: Walk, 5-10 min

5 Cycling (C) Code Session type Duration Purpose Execution C1 Cycle interval 1 hour Build Warm up: Easy cycle, 2.5km, min to hill location - Cycling hard effort 1 min cadence - Cycling easy effort 1 min cadence - Repeat x 16 reps C2 Cycle pedalling drills 1 hour 30 mins Improving pedalling technique Warm up: Easy cycle, 2.5km min - Cycling on a mostly flat course - Exercise routine every 15min (Try each one for 2 min then build duration as you get better at them) - a) Try to drive pedal straight forward from 9 to 3 o'clock - b) Pedal with foot against the top inside of your shoe trying to avoid touching the insole - c) Try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc. C3 Cycle pyramid intervals 1 hour Maintain intensity Warm up: Easy cycle, 2.5km min - 1 min hard effort/ 1 min active recovery - 2 min hard effort/ 2 min active recovery - 3 min hard effort/ 3 min active recovery - 4 min hard effort/ 4 min active recovery - 5 min hard effort/ 4 min active recovery - 4 min hard effort/ 3 min active recovery - 3 min hard effort/ 2 min active recovery - 2 min hard effort/ 1 min active recovery

6 Cycling (cont d) Code Session type Duration Purpose Execution C4 Cycle endurance (8 second bursts) 2 hour 30 mins Endurance pace training Warm up: Easy cycle, 2.5km, min to hill location - Begin the ride at a nice steady pace - Within the 2 hour ride, do 10 x 8 seconds hard bursts out of the saddle - Do theses bursts randomly throughout the ride. C5 Cycling descending intervals 1 hour 5 mins Build stamina Warm up: Easy cycle, 2.5km min - 45 seconds all-out (4:15 easy) - 40 seconds all-out (4:20 easy) - 35 seconds all-out (4:25 easy) - 30 seconds all-out (4:30 easy) - 25 seconds all-out (4:35 easy) - 20 seconds all-out (4:40 easy) - 15 seconds all-out (4:45 easy) Taper week Key areas to manage during your taper weeks are: Stress levels Eating pattern Sleeping pattern Hydration levels