Summer Training Plan – 12 Weeks To Go
With 12 weeks remaining, training for next 4 weeks begins to introduce some longer rides at the weekend and incorporate some more intensity to the midweek turbo or road sessions. If time allows midweek, try doing a mix of turbos and road, having the option of turbos if the weather is poor.
By the end of this training block you will be half way through the training plan. From here and for the remainder of the plan, we will be working on two weeks hard followed by an easier week, where both the volume and the intensity will be reduced to 60% of the previous week. This allows the body to recover and get prepared for the next two week block.
If you’ve picked up a cold or are in poor health it’s important to rest up with no training, then go back to the training point you left off and just work a week or so behind rather than trying to catch up with the plan. The reason for this is that you are unlikely to be able to cope with the workload especially when your body is trying to recover from being poorly.
To help with working out the required effort I have put a
rate of perceived exertion (RPE) with 1 being easy and 10 being the hardest.
You can download the PDF of the training plan
here.
Thanks to Kenny Riddle, former international road cyclist and British Cycling Level 2 coach.
|
Distance Ride |
Turbo Training |
| Week 5 |
Weekend ride:
· 1hr 45 steady on hilly roads (RPE 4)
Tuesday:
· 1hr 15mins steady (RPE 4) (or 50 mins turbo)
Thursday:
· 1hr 15mins steady (or 50 mins turbo) |
Tuesday:
· 10 mins warm up(RPE 2>5)
· 5 mins RPE 7
· 3 mins RPE 2
· Repeat 5 mins effort with 3 mins easy for a total of 5 efforts
· 10 mins warm down RPE 5>2
Thursday:
· 10 mins warm up(RPE 2>5)
· 3 mins RPE 8
· 3 mins RPE 2
· Repeat 3mins effort with 3 mins easy for a total of 6 efforts
· 10 mins warm down RPE 3>2 |
| Week 6 |
Week-end ride:
· 2 hrs steady on hilly roads (RPE 4)
Tuesday:
· 1hr 15mins steady (RPE 4) (or 50 mins turbo)
Thursday:
· 1hr 15mins steady (or 50 mins turbo) |
Tuesday:
· 10 mins warm up(RPE 2>5)
· 5 mins RPE 7, Move position on the handlebars from tops to hoods to drops every minute
· 3 mins RPE 2
· Repeat 5 mins effort with 3 mins easy for a total of 5 efforts
· 10 mins warm down RPE 5>2
Thursday:
· 10 mins warm up(RPE 2>5)
· 3 mins RPE 8
· 3 mins RPE 2
· Repeat 3 mins effort with 3 mins easy for a total of 6 efforts
· 10 mins warm down RPE 3>2 |
| Week 7 |
Easy Week!
Week-end ride:
· 1hour 20min steady on flatter roads (RPE 3)
Tuesday:
· 45 mins easy ride (or 30 mins easy turbo)
Thursday:
· 45 mins easy ride (or 30 mins easy turbo) |
Easy Week!
Tuesday:
· 30 min easy turbo
Thursday:
· 30 min easy turbo |
| Week 8 |
Week-end ride:
· 2 hrs 15mins steady on rolly/hilly roads (RPE 4)
Tuesday:
· 1hr 15mins steady (RPE 4) (or 60 mins turbo)
Thursday:
· 1hr 30mins steady (or 60 mins turbo) |
Tuesday:
· 10 mins warm up(RPE 2>5)
· 5 mins RPE 7, Move position on the handlebars from tops to hoods to drops every minute
· 3 mins RPE 2
· Repeat 5 mins effort with 3 mins easy for total of 6 efforts
· 10 mins warm down RPE 5>2
Thursday:
· 10 mins warm up(RPE 2>5)
· 3 mins RPE 8
· 3 mins RPE 2
· Repeat 3 mins effort with 3 mins easy for a total of 6 efforts
· 10 mins warm down RPE 3>2 |
