| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0hr |
Rest. |
| Tues |
1hr20 |
20min warm up building heart rate from Zone 1 to Zone 2 then:
5min Zone 4 - 5, 1 min very easy pedal. Repeat 4 times and then
5 minutes of easy pedaling before repeating 4 x 5min Zone 4 - 5,
1 min very easy pedal. 15 min cool down as usual.
NOTE: Remember to keep power to the pedals. As the terrain
changes, quickly change gearing to maintain steady power. |
| Wed |
1hr30 |
On MTB, work on skills, try avoid taking heart rate into Zone 4.
Additionally, start to be aware on NOT easing off over the top of
climbs, keep the steady power on as much as possible. |
| Thurs |
1 |
20min warm up building heart rate from Zone 1 to Zone 2 then:
4 x 12min Zone 4 with 4 min easy pedal between intervals. 15min
cool down as usual. |
| 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 |
2 |
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, i.e. no easy riding on flat sections, so gear
up and ride strong. Mainly Zone 2 - 3. |
| Sun |
01 Aug 2010 |
Illovo Eston Race - once again, great opportunity for Hill2Hill
preparation, hope you have entered. If you are not racing then
onto your MTB for 2 - 3 hours getting in some hard hill efforts and
work on your skills. Gear up as the hill crests and stay on the
power throughout your ride. |
