YOUR 15 WEEK TRAINING PLAN 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 85-95. Riding at a lower output than this can often cause muscle fatigue, quickly. If 85-95 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! This is what you ll use for zones on the bike you are If you have never ridden more than 2 hours on the bike, nutrition looking for a 20 minute average heart rate. 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! 1. - 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 95-105%
YOUR 15 WEEK TRAINING PLAN WEEK 1 February 25 - March 3 FOCUS: SCHEDULE BIKE TUNE UP. MAKE SURE BIKE IS FIT TO YOU. GET REACQUAINTED WITH YOUR BIKE BROWED BIKE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY EFFT ON BIKE EASY RIDE Steady ride time in saddle 60-75 MINS Z1 EFFT 90 MINS UP TO 1 HR Steady ride time in saddle 60-75 MINS AN OPTION! EASY CONVERSATION PACE WK AT CADENCE / RPM @ 85-95 WEEK 2 March 4-10 THINK OF JOINING CYCLING GROUPS. AN OPTION! Make sure you drink 1 bottle on bike per hour! WK AT CADENCE / RPM @ 85-95 WEEK 3 March 11-17 BUILDING THE REPETITION. BASE BUILD IMPTANT. KEEP HEART RATE LOW AN OPTION! March 18-24 RIDE WITH RIDERS, MAKES THE JOURNEY FUN! NUTRITION IMPTANT. R & R WEEK EFFT ON BIKE EFFT ON BIKE March 25 - March 31 LONG RIDE, IMPTANT TO BUILD THE AEROBIC ENGINE WITHIN YOU DURING WEEK AN OPTION Hydration and fuel are important Drink 1 bottle of water per hour. Flush out muscles from yesterday s ride! EASY RIDE Z1 EFFT 90-105 MINS EASY RIDE 60 MINS DAY Get your sweat on! Z1 EFFT 90 MINS - 2 HRS RIDE Z1 mixed terrain BIKE 20-25 KM BIKE EFFT ON BIKE RIDE DAY 20 MINS Time trial against yourself. Set your zones with heart rate!! 90 MINS BIKE 20-25 KM BIKE WEEK 5 Be disciplined and stick to the feeling of this Ride Make sure you drink 1 bottle on bike per hour! WEEK 4 See notes on the last page of the training plan. 30KM RIDE ADD IN 3 X 4 MINS @ Z4/Z1 8MINS INTRO HILLS SPIN BIKE UP TO 60 KM RPM 85-95 30-35 KM BIKE Z1 FEEL GOOD Z2 4 X 2 MINS CLIMB/ 2 MINS EASY
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 6 April 1-7 FOCUS ON HILLS F STRENGTH WK ON BIKE WK AT CADENCE / RPM @ 85-95 30 KM RIDE ADD IN 4 X 4 MINS @ Z4/Z1 6 MINS, HILL REPEATS 4 X 3 MINS CLIMB/3 MINS EASY 2:30 HRS UP TO 65 KM (Important to fuel and hydrate) 30-35 KM BIKE Z1 WEEK 7 DRINK 1 BOTTLE F EVERY HOUR ON BIKE. ENDURANCE April 8-14 STAY FOCUSED & COMMITED FOCUS ON THE 90+ RPM / CADENCE 35-40 KM RIDE ADD IN 5 X 4 MINS @ Z4/Z1 4MINS YOGA/STRENGTH UP TO 90 MINS 5 X 3 MINS CLIMB/3 MINS EASY 70 KM RIDE Make sure to stay on top of fuel RPM 85/95 WEEK 8 April 15-21 MAKE SURE YOUR BIKE IS CLEANED! CLEAN CHAIN MAKES YOU FASTER!. WK THE HILLS. WK AT CADENCE / RPM @ 85-95 AEROBIC/TEMPO 6 X 3 MINS FAST Z4 3 MINS EASY 1:20HRS JUST RIDE! GO BY FEEL YOGA/STRENGTH HILL REPEATS 5 X HILL REPEAT SEATED! 80 KM RIDE Remember to drink and fuel, roughly 250-350 calories an hour. WEEK 9 April 22-28 CONFIDENCE SHOULD BE ON THE RISE LEARN HOW TO FIX FLAT TIRE! WK AT CADENCE / RPM @ 85-95 YOGA SPEED PLAY 6 X 4 MINS FAST, 4 MINS EASY Push yourself and get into the discomfort zone. HILLS Good ride with hills or repeats. Add 2 more from last week. Up to 90 MINS. UP TO 4 HRS 100 KM FLATS & HILLS WEEK 10 April 29 - May 5 EASIER WEEK MAKE SURE BIKE IS CLEAN! WK AT CADENCE / RPM @ 85-95 OUTDO RIDE 1 HR 2 X 8 MINS ZONE 4 45 MINS 75 KM RIDE BIKE 40-45 KM BIKE Z1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 11 May 6-12 INCREASE IN SPEED PLAY CLIMBING ME EFFICIENTLY WK AT CADENCE / RPM @ 85-95 OUTDO RIDE HILL REPEATS 90 MINS RIDE CLIMB HILLS IN Z4 EFFT. (Add on 2 more repeats from last week.) OUTDO RIDE 1:30 HRS 2 X 10 MINS TEMPO PACE Z4 EFFT 95-100 KM (Calories needed for longer ride) 45-50 KM BIKE Z1 Learn to ride tired WEEK 12 May 13-19 FEELING STRONG CONFIDENT WK AT CADENCE / RPM @ 85-95 OUTDO RIDE HILL REPEATS 90 MINS RIDE. CLIMB HILLS IN Z4 EFFT. (Add on 2 more repeats from last week.) OUTDO RIDE 1 HR (Work on perfect pedal strokes) 120 KM 5 HRS 90 MINS ON THE BIKE Z2 (Learn to ride tired) WEEK 13 May 20-26 2 ME WEEKS TO GO... LAST PUSH THIS WEEKEND KNOW THE KIT YOU WILL WEAR ON EVENT WEEK IN CASE CHANGES NEED TO BE MADE F COMFT OUTDO RIDE EASY PACED RIDE Z1 UP TO 75 MINS OUTDO RIDE 1:30 HRS 2 X 10 MINS TEMPO PACE Z4 EFFT STRETCH DAY 3:30 HRS 90 KM (Calories needed for longer ride 250-350 per ride) 2 HRS ON THE BIKE Z2 WEEK 14 May 27 June 2 TAPER WEEK. EAT HEALTHY, GET YOUR SLEEP, ALLOW BODY TO REST AND RECOVER. ALL THE WK IS DONE! BOOK A BIKE TUNE UP. OUTDO RIDE 1:20 HRS 2 X 15 MINS TEMPO PACE Z4 EFFT OUTDO RIDE HILLY 45 MINS (Work the last 3rd of the climbs) MIXTURE OF HILLS, TERRAIN 2:30 HRS UP TO 60 KM 90 MINS ON THE BIKE WEEK 15 WEEK 15 EVENT WEEK! OUTDO RIDE OUTDO RIDE RTCC EVENT RTCC EVENT June 3-9 REST & PREPARE F THE RIDE ON SATURDAY. HAVE BIKE TUNED UP!! UP TO 60 MINS Z1 FEEL GOOD! 45-60 MINS RIDE (Check mechanics of bike) CELEBRATION DAY! CELEBRATION DAY!
NOTES ON WEEK 4 THURSDAY 20 MINUTES TIME TRIAL / THRESHOLD TEST SET: PLEASE WEAR A HEART RATE MONIT 4 MINS EASY WARM UP ON BIKE - 20 MINS TO 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