| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0hr |
Rest. |
| Tues |
1hr30 |
20min warm up building heart rate from Zone 1 to Zone 2 then: 10min Zone 3 - 4, 2 min very easy pedal. Repeat 6 times in total and then 15 min cool down as usual.
NOTE: This is a draining session, focus on your pedal mechanics, i.e., power right through the stroke. 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.
Avoid just easing off over the top of climbs, keep the steady
power on as much as possible. |
| Thurs |
1hr15 |
20min warm up building heart rate from Zone 1 to Zone 2 then: 2 x 20min Zone 3 - 4 with 110rpm+ burst, without changing gear, every 4 minutes for 30seconds before taking cadence SLOWLY back down to around 90rpm. 15min cool down as usual. |
| Fri |
1 |
Heart rate between Zone 1 and 2, this is a recovery ride. Use
moderate gear, low cadence (70 - 80rpm) just turning the legs
and keeping mindful of power right round the stroke. This is an
easy ride so just enjoy and also train your efficiency at the same
time. |
| Sat |
1 |
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. Cool down. |
| Sun |
4 |
IlLong day on the bike if family commitments allow. Don't go easy,
but make this a steady power ride. Use moderate power on the
hills and keep the pressure on when the terrain in flat. On slight
downhill sections, gear up and ride, don't coast. You are training
to ride further, in less time and with less energy cost from huge
hill efforts. |
