10 weeks today
WOW its nearly 2 months gone in this year already. It seems to have flown for me but that means that the time to train is getting less and less. 10 weeks to go.
I was looking at the training schedule for the next 10 weeks and there is a lot of road in front of me before the ride.
Here is how it looks this week
Monday 30km ‘coffee ride’
Tuesday ‘Hills Session’ 45km:
20km warm up easy ride;
Hill repetitions: find a gentle incline (4 – 5 % gradient) of about 800m – 1.2km,
Perform seated climbs of incline in small chain ring, spinning high RPM (70 – 90) x 2
Perform hard effort climbs, in and out of saddle x 2 (RPM 60 – 80) x 2
Perform seated climbs of incline in small chain ring, spinning high RPM (70 – 90) x 2
(Recovery = free wheel / easy spin back to the start)
15km easy ride warm down, ride high RPM small gear
Session intended to improve uphill peddling efficiency and aerobic fitness
Wednesday 60km ‘steady’ ride
= 70 – 80 rpm, small chain ring, should be able to speak the entire time even when climbing
Flat / moderate rolling hills
Thursday ‘Session’ 50km:
10km warm up easy ride;
4 x 5km efforts
(First 2 efforts = small chain ring, high > 100 RPM;
Second 2 efforts = big chain ring, 80 – 100 RPM, moderate effort)
3 minute easy spin recovery between each effort.
10km easy ride warm down, ride high RPM small gear
Session intended to improve on leg speed and peddling technique
NOTE: If performing session in a group, ride in ‘pace line formation’ during the efforts.
For explanation of ‘pace line formation’, read https://tourdecure.com.au/ridingEtiquette.aspx
Friday 30km ‘coffee ride’
Easy, low gears, <30km/h, cadence <80rpm. You should be able to easily maintain a conversation throughout
Saturday 120km ‘steady’ ride
= 70 – 80 rpm, small or big chain ring depending on the bunch
Sunday 140km easy ride
Pace as for ‘coffee ride’, focus on time in saddle rather than pace
Total 475km
Sounds like fun 🙂
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