2012 TRAINING PLAN. 160 KM Century Ride
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- Bruno Stephens
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1 160 KM Century Ride 2012 TRAINING PLAN Your training program needs to be designed to prepare you for the demands of a 160 km ride, with the goal of finishing in 5-8 hours. Your training program consists of a number of different types of rides (which are detailed below). It is the combination of these rides in a structured progression that will have you properly prepared for the Ride for Karen. Over time, you will need to gradually increase the duration and intensity in certain rides as you build your endurance. Ultimately you will achieve the level of fitness that you need to complete the 2012 Ride for Karen. Training Plan Overview: You will be striving to achieve different goals throughout your training schedule in order to be ready to successfully complete the 2012 Ride for Karen 160 km Century Ride March (Base) April (Base) May (Build) June (Build #2) July (Build #2) August (Build #3) September (Peak) Goal: To build base fitness Goal: To build fitness & strength Goal: To build base fitness & strength Goal: To build endurance, strength & power Goal: Be ready to ride RFK Page 1 of 5
2 Before You Start Training: Before starting a training program it is recommended that you consult your physician. It is also recommended to have your bike tuned and your position assessed by a qualified bike shop. This will help ensure that your bike is safe and reliable and that your bike position is comfortable and efficient which will minimize your chance of injury and make your long rides more enjoyable. Custom bike fitting services available at: The Toronto Trek Bicycle Store 2063 Yonge Street - Open 7 days a week Phone: (416) Online: March (Base) Goal: To build base fitness Ride 2-3 times for 30 minutes Ride 2-3 times for 45 minutes Ride 2-3 times for 60 minutes Ride 2-3 times for 35 minutes Ride 2-3 times for 50 minutes Ride 2-3 times for 70 minutes Ride 2-3 times for 40 minutes Ride 2-3 times for 55 minutes Ride 2-3 times for 80 minutes Ride 2-3 times for 45 minutes Ride 2-3 times for 60 minutes Ride 2-3 times for 90 minutes Each workout should have a proper warm up and warm down: your warm up should last minutes and start at a nice comfortable pace to get your muscles warmed up and ready for the harder work ahead Page 2 of 5
3 April (Base) Goal: To build fitness & strength Ride 2 times for 45 minutes Ride 2 times, for 50 minutes Ride 2 times, for 65 minutes Ride 2 times, for 70 minutes Ride 2 times, for 75 minutes May (Build) Goal: To build base fitness & strength Ride 3 times, 45 minutes each The long ride is the key workout to get you ready for the Ride for Karen, but you must follow a proper progression you can t just jump into training and do a 4-hour ride Page 3 of 5
4 June (Build #2) Ride 2 times, easy pace, 90 minutes Ride 3 times, easy pace, 60 minutes Ride 2 times for 90 minutes, easy pace (once medium pace with hills 90 min.) Ride 2 times for 120 minutes, easy pace (once medium pace with hills 120 min.) Ride 2 times for 150 minutes, easy pace (once medium pace with hills 120 min.) July (Build #2) (1 ride - hard pace, flat, 75 minutes) (1 ride - hard pace, flat, 90 minutes) (1 ride - hard pace, flat, 70 minutes) (1 ride - hard pace, flat, 85 minutes) (1 ride - med pace, hills, 60 minutes) (1 ride - hard pace, flat, 80 minutes) (1 ride med pace, hills, 45 minutes) (1 ride - med pace, hills, 90 minutes) Recovery Endurance rides should be at the same intensity as your long ride after warming up aim for a steady effort level but of a shorter duration Page 4 of 5
5 August (Build #3) Goal: To build endurance, strength & power (1 ride - hard pace, hills, 45 minutes) (1 ride - hard pace, hills, 60 minutes) (1 ride - hard pace, hills, 90 minutes) (1 ride - easy, 60 minutes) Ride 2 times, easy pace, 90 minutes (1 ride - hard pace, hills, 45 minutes) (1 ride - hard pace, hills, 160 minutes) (1 ride - hard pace, hills, 90 minutes) (1 ride - easy, 60 minutes) Recovery Ride 3 times, 90 minutes each Ride 3 times, 90 minutes each September (Peak for RFK) Goal: Be ready to ride RFK Ride RFK 25 km/hr Group Ride (1 ride - easy pace, 90 minutes) Ride RFK 30km/hr Group Ride (2 rides - easy pace, 90 minutes) Ride RFK 35 km/hr Group Ride (2 rides - easy pace, 90 minutes) Near the end of your training plan is where you start to back off on your training to allow your body to rest and recuperate for the big weekend; this phase will last 1-2 weeks and your longest ride should occur at least 2 weeks before the Ride weekend Page 5 of 5
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