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 one. Anaerobic conditioning ( Tuesday or Wednesday )
Warm up 15 mins getting your heart rate close to your FTP or Threshold intensity
Main Set: Start sprints from a cadence of 70 rpm, alternate starting legs
5 x 20 sec sprints at 120% FTP or Threshold. 40 sec rest between sprints
5 mins easy riding
5 x 30 sec sprints as above with a 30 sec Rest
5 mins Easy riding
5 x 40 sec sprints with a 20 sec rest
5 mins easy riding
Repeat 2 to 3 times
Warm down 10 mins
Session 2. Threshold development (4 days after session 1)
Hill Day, Find a Hill that takes around 3 to 5 minutes to climb. Today we want you climbing at your FTP or Threshold Intensity for 3 to 5 minutes. Cadence should be no lower than 75 RPM. Perform these climbs seated.
If doing this session indoors, load your trainer and gear to hit RPM, Rest half the interval time (5 min climb, 2:30 rest) Stay seated
6 to 8 x 3 to 5 min climbs.
Rest on descent only.
These all to be done above 75 RPM and at you FTP or Threshold. No higher. If you can you can do up to 12 but 6 to 8 today is fine.
Warm down 20 minutes easy at above 90 RPM.
Total ride time 1:45 to 2 hours
Enjoy and see you next week