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.
Week 4.. Hard week, This is our fourth week and periodised as a hard week. Recovery week next week so give it your all
Session 1: VO2 Development (indoor trainer)
Warm up 20 Minutes making sure you get your intensity up to your FTP or Threshold intensity
5 minutes at your FTP or Threshold intensity into 10 x 20 sec sprints with 40 second rest.
Ride easy 3 minutes for recovery
Repeat 3 to 4 times
Tip: Sprints to be at least 125% of your FTP or Threshold. By set 3 or 4 you will know if you went too hard!!
Session 2 Strength development (Road best, indoor otherwise)
Warm up, 20 minutes riding to get legs ready for overload
6 to 16 x 600 to 800m big gear seated hill climbs.
Start from a standing start at the based of the hill. Select a gear you will just handle getting up the hill seated.
Time your first climb. Then when you slow down by more than 10% of this time GO HOME. (between 6 and 16 repeats)
Rest on descent.
Tip: Try not to use too much upper body.