| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0hr |
Rest. |
| Tues |
45 min |
15min warm up building heart rate from Zone 1 to Zone 2. At the
10 min mark, do a 1 min hard effort and then 4 min easy for
balance of warm up. Main set is 3 x 2 min all out efforts, heart
rate will not be a useful guide. Easy pedal for 2 min after each
interval. 15min cool down gradually moving from Zone 2 and last
5 minutes Zone 1 |
| Wed |
1 |
On MTB, work on skills, try keep this session very easy on the
legs. |
| Thurs |
1 |
15min warm up building heart rate from Zone 1 to Zone 2. At the
10 min mark, do a 1 min hard effort and then 4 min easy for
balance of warm up. Repeat the 2 min efforts from Tuesday, but
just 2 times, not 4. 5 Min easy pedal after 2nd 2min effort and
then 3 min Zone 4 before punching it hard for 30 sec (3 min
30sec total interval). Easy pedal for 4 min and repeat interval
once more. 15min cool down gradually moving from Zone 2 and
last 5 minutes Zone 1. |
| Fri |
40 min |
15min warm up and then 30sec hard effort. Careful not to do this
interval throwing yourself and the bike around, this is a controlled
effort - good pedal mechanics. Easy pedal for 3 min and repeat
30sec effort with recovery 2 more times before 15 min cool down. |
| Sat |
40 min |
Repeat Friday. This is a very important day, don't miss it. This session will not leave you fatigued for tomorrow. |
| Sun |
Warm Up |
O15 min warm up, 30 sec hard effort, min easy, 30 sec hard effort
and then 5 min easy before going to start line. Have fun today, it's
a great course so just soak up the experience and ride well! |
