|
| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0hr |
Rest. |
| Tues |
1 |
This series of max efforts (we will call then 'ON') have no heart
rate guide and are best done on a road if possible. Your objective
is to ride at the maximum pace you can sustain for each time
period, being conscious of smooth pedal stroke, upper body still.
15min warm up building heart rate from Zone 1 to Zone 2 then
3min ON, 3min easy, 2min ON, 2min easy, 1min ON, 3min easy.
Repeat sequence 2 more times before 15min cool down gradually
moving to 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 |
15min warm up building heart rate from Zone 1 to Zone 2 then
1min ON, 3min easy before main set as follows:
2min Zone 5, 1min Zone 4, 2min Zone 5, 1min Zone 4, 1min Zone
5. Pedal easy for 4 minutes and repeat main set 2 more times.
Finish with 2min ON, 2 min easy, 1min ON, 1 min easy, 1min ON.
15min cool down gradually moving from Zone 2 and last 5
minutes Zone 1. |
| Fri |
0 |
Rest. |
| Sat |
3 |
On your MTB, Zone 2 - 3 predominantly, with hard efforts on hills.
Gear up quickly over the top, avoid just tapping off the power
completely, and gradually return effort to Zone 2 - 3. |
| Sun |
4 |
MTB ride, note your average speed for the first hour and try
maintain the same average speed for the last hour. You would do
well to tackle climbs with moderate effort and then pick up speed
of the quickly on the flats. This is a great test of your ability to
maintain an average. |
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