| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0hr |
Rest. |
| Tues |
1hr20 |
Note: think about how you are pedaling. Avoid simply stomping on
the pedals, rather give ALL your attention to a strong pull through
the bottom of the pedal stroke, up the back and over the top of
the pedal stroke. Learn to pedal smooth.
20min warm up building heart rate from Zone 1 to Zone 2 then
3min effort - give it everything you have, heart rate will not be a
useful guide, and then easy pedal for 3 minutes. Do 8 sets of this,
ideally on a flat road or steady climb. 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 |
1 |
20min warm up building heart rate from Zone 1 to Zone 2 then
3x5min intervals with 3min easy between intervals. Note that
heart rate should climb to Zone 5. 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 |
Repeat last Fridayʼs high cadence recovery style ride or e-mail us
if you would like a detailed pedal mechanics drill showing interval
times and images for each drill. It is also at recovery intensity. |
| Sat |
3 |
Find an MTB circuit that allows you uninterrupted riding. If you go
round 3 times in 3 hours then thatʼs perfect. Each round try ride it
more efficiently, pedaling smooth, cornering better, moving
through or round obstacles better. Go easy 1st hour, Zone 2 - 3,
then hard on all the climbs with smooth steady pace in between
for the last 2 hours. |
| Sun |
2 |
Endurance / Tempo ride (zone 2 - 3) on road, preferable, or MTB.
If time allows, squeeze an extra hour in but donʼt push up the
intensity. Plenty time to focus your attention on how you pedal. |
