I M P R O V E R M I L E P L A N
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- Gladys Terry
- 5 years ago
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4 I M P R O V E R M I L E P L A N Monday Tuesday Wednesday Thursday Friday Saturday Sunday Wk 1 PM: 45 minutes inc. 5 x 5 mins at threshold (3 min or 40 minute Pre- ride minutes all easy. 45 minutes including 10 x 90 minutes 1hr 45mins easy practising regular cadence (80-90 RPM) Wk 2 PM: minutes inc. 5 x 5 mins at threshold (2 min or 40 minute Hilly ride 90 mins 45 minutes including 10 x 1hr 45mins 2hrs easy practising regular cadence (80-90 RPM) Wk 3 PM: minutes inc. 5 x 6 mins at threshold (2 min or 45 minute Hilly ride 90 mins 45 minutes including 10 x 2hrs with the final 30 minutes at a strong threshold effort Wk 4 30 minute recovery spin or cross train AM: min easy spin PM: 45 minutes inc. 2 x 10 threshold (2 min or 30 minute 60 minutes all easy ride 40 minutes including 5,4,3,2,1 picking up the intensity each block, starting at threshold with 90s easy spin recovery or 30 mins easy if sportive tomorrow 2hrs 30 mins - 3hrs all easy or sportive
5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Wk 1 PM: 45 minutes inc. 3 x 10 mins at threshold (3 min or minute easy ride + Core Pre- ride minutes all easy minutes including 10 x 3hrs - 3hrs 30 mins easy practising regular cadence (80-90 RPM) Wk 2 PM: minutes inc. 4 x 8 mins at threshold (3-5 min or minute easy ride + Core Hilly ride 90 mins minutes including 10 x 3hrs mins easy practising regular cadence (80-90 RPM) Wk 3 PM: minutes inc. 4 x 10 mins at threshold (3 min or minute easy ride + Core Hilly ride 90 mins 60 minutes including 6,5,4,3,2,1 picking up the intensity each block, starting at threshold with 90s easy spin recovery 3hrs 45 mins - 4hrs practising climbing with a high cadence Wk 4 30 minute recovery spin or cross train AM: min easy spin PM: 45 minutes inc. 5 x 6 mins at threshold (3 min or 45 minute 60 minutes all easy ride 40 minutes including 5,4,3,2,1 picking up the intensity each block, starting at threshold with 90s easy spin recovery or 30 mins easy if sportive tomorrow 2hrs 30 mins - 3hrs all easy or sportive
6 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Wk 9 AM: min easy spin PM: 60 minutes inc. 4 x mins at threshold (3 min or minute Hilly ride 90 mins working threshold effort on minutes steady including 10 x 2 minute hard efforts in a high gear with 75s spin recovery 4hrs mins final 30 threshold effort practising controlled descending Wk 10 AM: min easy spin PM: 60 minutes inc. 3 x 15 mins at threshold (3-5 min or minute 30/30/30 riding easy/steady/threshold with no rest pre minutes steady including 8 x 3 minute hard efforts in a high gear with 75s spin recvoery 4hrs 30 mins - 5hrs with final 45 mins at threshold - practise race day nutrition AM: min easy spin Wk 11 PM: minutes inc. 3 x 15 mins at threshold (3 min or minute 20/20/20 progression ride pre 60 minutes steady practising stretches of minutes in a high gear 2hrs - 2hrs 30 mins all easy practise race day nutrition Wk minute recovery spin or cross train minutes inc. 3 x 6 mins at threshold (3-4 min recovery) or minute 30 minutes with second hard efforts every 5 minutes 30 minute light spin and stretch 100 mile ride/race - good luck!
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