About the 12 weeks,
In this 12 week program, I will set the 2 main sessions for the Week. These sessions will compliment each other and build you up to your event in 12 weeks. This will be a general program that covers events for Road and Mountain Biking up to 5 hour in duration. I will set your two main sessions and you cover your recovery and Aerobic rides. 1 session will be a specific indoor session and the other performed outdoors or indoors. Remember recover from these session is important. I will let you know each week the gap between each of these JetBlack sessions. Also, these sessions start at a point you should have good bike fitness or a strong base behind you. I suggest you perform a ZONE TEST before you start this program. This way you will get the best results. We will test half way through the program and near the end. Any questions just email me.
Session 1: (Tuesday or Wednesday) Anaerobic Threshold development
Today we are going to lift the intensity and start pushing the boundaries a little, Not that you haven’t done this but you will see!!!
Warm up 10 to 15 mins making sure you hit your FTP or Threshold intensity before starting this session.
8 to 10 x 4 min Intervals with a 2 min rest between
4 min Intervals go like this: aim to hit your FTP or Threshold intensity straight away at 85 to 90 RPM. At 1:30 and 3 mins lift Cadence to 110 RPM for 15 secs dropping back to FTP intensity after.
Tip: Aim to make transitions from cadence changes as smooth as possible. Vary handle bar positions.
Session 2: (Saturday) Standard Hill repeats…..FTP and Threshold development
Today we are simply preparing ourselves for the weeks to follow. Getting another hill repeat day under our belt
Warm up 20 to 30 minutes
Main set: 8 to 10 x 5 to 6 min SEATED climbs. Rest on descent only. Cadence no lower than 75 RPM while sitting at your upper end of your FTP or Threshold intensity
Tip: Alter positions on your seat to see what feels more powerful for you. Also use both the top of your bars or hoods. Heals nice and flat
Trainer version: Do the same but just alter resistance or gears to match interval