|
| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0hr |
Rest. |
| Tues |
1hr30 |
Note: A reminder again this week 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. 20 min effort,
moderate intensity with 10sec all out effort every 2min. The
reason I say moderate effort is heart rate will not be a useful
guide due to the spike you will get from the all out efforts. Easy
pedal for 5 minutes and then repeat 20 min effort. 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
6x5min 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 |
Rest or very easy ride, heart rate Zone 1 to 2. |
| Sat |
2 |
If Cowan House is not an A priority race for you, then ride your
MTB, Zone 2 - 3 predominantly, with harder efforts on hills without
overdoing it. You want to train to pace your effort, gear up quickly
over the top and return effort to Zone 2 - 3. If Cowan is 'A' priority,
have an easy 1 hour ride interspersed with 2 x 1min hard efforts. |
| Sun |
3 |
Cowan House or do a group ride on road, preferable, or MTB. If group ride, keep conscious of what you are doing with your intensity level on hills and your pedal mechanics. Don't burn all your matches on the climb or stomp on pedals, ease up, pedal smooth, keep cadence 80+rpm. |
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