12 Week training Plan…..Week 8

 

Tapering for a cycling event

Tapering for a cycling event

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 8.. Hard week, getting close

HARD
Indoor session
Tuesday or Wednesday
VO2  DEVELOPMENT

This session is design to bring some speed into those legs while also expanding your Anaerobic capacity.

 

Warm up for a good 20 minutes making sure you get your heart rate well above your Threshold.

Main Set: 5 x 20 sec sprints from a rolling start, (70rpm) Sprint as hard as you can for 20 secs. Take a 40 sec rest, repeat 5 times.

Then ride super easy for 5 mins, making sure you stay in your recovery zone.

Repeat sprint set and recovery set 2 more times.

Total interval time 30 mins plus warm up and warm down

Make sure you are getting close to 120 rpm during sprint, Maintain  a strong but relaxed upper body

Warm down 10 mins

 

Session 2

Road

Saturday

Race simulation:

Pair up with a training buddy, Warm up for 20 mins into 6 to 10 x 6 min repeats.

Repeats: One rider dose a 5 min Threshold interval while the second rider sits on his wheel (yelling abuse) at 5 mins the second rider comes through for a 1min max effort Interval. The 1st rider must get into the slip stream and hold his wheel for that minute. Take 6 minutes rest then swap starting positions. Aim for 3 to 4 each on the front. If you cant find a buddy, drop the interval back to 4 minutes into a lamp post sprint (100m) Take 6 minutes recovery

Alternative session:

Club race or

Get a group together, Find a hilly circuit that would take 5 to 10 minutes to complete.  Ride this circuit aggressively, attacking on another or attacking your self. Do it so you are never comfortable. Take the amount of time the interval for the rest interval.

Great fun!!

 

 

 

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