 |
| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0 |
Rest. |
| Tues |
1hr20 |
High intensity session, need to remind fast twitch fibers they are still needed! 20min warm up building heart rate from Zone 1 to Zone 2 then 2min effort - give it everything you have, heart rate will not be a useful guide, and then easy pedal for 3 minutes. Do 6 sets of this, ideally on a flat road or steady climb. If quality degrades, take 4 min easy pedals between intervals. 15min cool down gradually moving from Zone 2 and last 5 minutes Zone 1. |
| Wed |
1hr30 |
On MTB, work on skills, try avoid taking heart rate into Zone 4. |
| Thurs |
1hr15 |
20min warm up building heart rate from Zone 1 to Zone 2 then 3x10min intervals heart rate upper Zone 4 with 5min easy between intervals, 15min cool down gradually moving from Zone 2 and last 5 minutes Zone 1. Session best done on the road, trainer or jeep track to keep steady interval. |
| Fri |
1 |
Heart rate between Zone 1 and 2, this is a recovery ride. Use light gears and do 2 min high cadence drills followed by 5 min lower cadence. Repeat throughout ride but note the intensity is not high, you are simply working on your pedal efficiency (no bouncing) and developing neuro-muscular pathways. |
| Sat |
1hr15 |
20min warm up building heart rate from Zone 1 to Zone 2 then 2 x 3min hard efforts with 5min easy pedal between efforts. Heart< rate will not be a useful guide, just put the hammer down and hold intensity for 3 minutes. If you are not racing Sunday, then stay on your bike in Zone 3 for a further hour before your 15min cool down gradually moving from Zone 2 and last 5 minutes Zone 1. |
| Sun |
2 - 3 |
Golovane Race - great preparation so if you haven't entered then take the opportunity to get some real quality on your bike. If you are not racing then onto your MTB for 2 - 3 hours getting in some hard hill efforts and work on your skills. |
