Summer Training Plan – 16 Weeks To Go
With 16 weeks to prepare for the Etape Loch Ness in August,
the plan for the next 4 weeks is to get out for a distance ride at the weekend and fit in two mid-week sessions whether they are out on the road or on a turbo trainer.
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.
For the next 4 weeks a suitable plan would be as follows. As we get closer to the Etape, the training programme will increase in time and there will be some hill reps incorporated.
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 1 |
Weekend ride:
· 1hr 30min steady on rolling roads (RPE 4)
Tuesday:
· 1hr steady (RPE 4) or 45min turbo
Thursday:
· 1hr steady (RPE 4) or 45min turbo |
Tuesday:
· 10min warm up RPE 2>5
· 5min RPE 7
· 3min RPE 2
· Repeat 5min with 3min easy for total of 4 x 5min effort
· 10min warm down RPE 3>2
Thursday:
· 10min warm up RPE 2>5
· 3min RPE 8
· 3min RPE 2
· Repeat 3min with 3min easy for total of 5 efforts
· 10min warm down RPE 3>2 |
| Week 2 |
Weekend ride:
· 1hr 30min steady on rolling roads (RPE 4)
Tuesday:
· 1hr steady (RPE 4) or 45min turbo
Thursday:
· 1hr steady (RPE 4) or 45min turbo |
Tuesday:
· 10min warm up RPE 2>5
· 5min RPE 7
· 3min RPE 2
· Repeat 5min with 3min easy for total of 4 x 5min effort
· 10min warm down RPE 3>2
Thursday:
· 10min warm up RPE 2>5
· 3min RPE 8
· 3min RPE 2
· Repeat 3min with 3min easy for total of 5 efforts
· 10min warm down RPE 3>2 |
| Week 3 |
Weekend ride:
· 1hr 45min steady on rolling roads (RPE 4)
Tuesday:
· 1hr steady (RPE 4) or 45min turbo
Thursday:
· 1hr steady (RPE 4) or 45min turbo |
Tuesday:
· 10min warm up RPE 2>5
· 5min RPE 7
· 3min RPE 2
· Repeat 5min with 3min easy for total of 5 x 5min effort
· 10min warm down RPE 5>2
Thursday:
· 10min warm up RPE 2>5
· 3min RPE 8
· 3min RPE 2
· Repeat 3min with 3min easy for total of 5 efforts
· 10min warm down RPE 3>2 |
| Week 4 |
Easy week!
Weekend ride:
· 1 hr steady on flatter roads (RPE 3)
Tuesday:
· 45 min easy ride or 30 min easy turbo
Thursday:
· 45 min easy ride or 30 min easy turbo |
Easy week!
Tuesday:
· 30 min easy turbo
Thursday:
· 30 min easy turbo |
