|
| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0hr |
Rest. |
| Tues |
1 |
Try find the flattest section of road in your area for this speed,
speed endurance and efficiency session:
20min warm up building heart rate from Zone 1 to Zone 2 then:
Moderate gear, 100rpm minimum for 4 minutes, then 30 second
ʻburstʼ to 140rpm (donʼt bounce, ride smooth!) and then gradually
return to 100rpm, donʼt just back off after the burst, keep the
power on. Repeat 8 times. Heart rate Zone 3 - 4 but it may hit
zone 5 as the interval progresses. 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 4 x
5 minutes ON (hard effort, heart rate upper Zone 4), 1 minute
easy pedal. After 4th hard effort, pedal easy for 5 minutes and
then:
20min effort - moderate to big gear at 70rpm for first 5 minutes,
pedal right through the stroke. 2nd 5 minutes at 80rpm in slightly
lighter gear, then 5 minutes @ 90rpm and final 5 minutes @
100rpm. Heart rate zone 3 - 4 for this exercise. 15min cool down
gradually moving from Zone 2 and last 5 minutes Zone 1. |
| Fri |
1 |
Heart rate between Zone 1 and 2, this is a recovery ride. Use light
gears and do 2 min high cadence drills, 100rpm+ followed by 5
min low cadence, big gear to practice your force through the
pedal stroke. Repeat throughout ride but note the intensity is not
high, you are simply working on your pedal efficiency and pedal
mechanics. |
| Sat |
3 |
MTB skills plus practice your pedal mechanics. Donʼt burn up hills
and then tap off - practice steady climbing and maintaining the
power over the climbs. Limit going to Zone 4. You will need to reinforce
to PACE yourself, especially for an event like Hill2Hill. |
| 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. |
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