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 6.. Moderate week, I hope you had a good recovery week
Indoor trainer session
Tuesday or Wednesday
Building on what we stared in Week one, We will warm up for 10 to 15 mins making sure you get close to your Threshold intensity.
Selected a gear you can sit at 80 rpm while riding at 70% of your FTP or PRE 6
Using this as your base Intensity we will do a series of 40 sec Sprints with a 20 sec Rest.
Launching from your 80 rpm, lifting to 120 + rpm, holding for 40 secs. These sprints to be done at close to 90 % effort.
5 x 40 sec sprints with a 20 sec rest
Ride at 70%FTP for 5 mins
Repeat 4 to 5 times
Try to maintain the rest at 70% FTP, If yo struggle with this then knock the sets back to 3 to 4.
Road or Indoors
Hill Repeats, VO2 / Threshold transition
Warm up for 20 mins, Find a hill 3 to 5 mins in length. Here we start with a short Anaerobic sprint, transitioning into a Threshold climb. This session will help you systems swap from a Anaerobic effort to a Threshold effort. This happens allot in events and if not trained you will find your self off the back.
6 TO 8 X 4 min hill repeats. Start from a standing start and sprint out of the blocks for 30 secs into the hill, Work through the gears until your Threshold intensity is found and hold a further 3:30.
Rest for 4 mins between each interval.
Focus on a smooth transition from sprint to climb.
Enjoy the easy ride tomorrow