Anna Does The Etape: Training Plan Week commencing 1st March

Monday, 1 March 2010

Training Plan Week commencing 1st March

Lovely ride in to work this morning the sunshine this morning, heart rate in zone 3, need to do some sessions where I get it a bit higher, but at least I am putting in some miles at last and I am getting quicker!

Training this week:

Monday - Rest
Tuesday - TURBO 30 mins easy gear, spinning and working hard to rev. without a high power. Save your legs but work your CV fitness and burn some calories
Wednesday - NO FRILLS 2 hours Zone 2 steady pace
Thursday - NO FRILLS 1 hour Z3/4
Friday - Rest
Saturday - HARD AEROBIC 2 hours Z2/3 pulse, constant paced hard session
Sunday - ENDURANCE 3 hours Z3

1 comment:

Unknown8 March 2010 at 13:47
What I did:

Monday - Cycled to work and part way home as I rested on Sunday
Tuesday - Didn't do the cardio but cycled to work
Wednesday - 2 hour ride home via Richmond Park, some Zone 2, mainly Zone 3
Thursday - Half hour ride part way to work and back
Friday - Rest
Saturday - 2 hours Z3/4 pulse
Sunday - 2 hours Z3/4
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Dictionary of cycling terms!

Cadence- revolutions of the crank per minute

Cycling computer- these measure various things such as speed and cadence and a whole host of of other things I don't understand.

ITB- Iliotibial band, not strictly a cycling term, but this pesky little band extends from the outside of the pelvis over the hip and knee and causes all sorts of knee and leg problems.

Over shoes- covers to put over your cycling shoes, they keep your feet warm and dry.

Sportive: a cycling "race"

Turbo Trainer- piece of kit you can attach your bike to to train indoors. Good for spinning training which is hard to do outside and good for rainy days. Requires something good on TV as potentially very dull.

Heart rate zones

Most of our training is heart rate based and you'll see in the training plans I post it'll say Z3 or Z4 etc. Below explains the zones, there are personal to everyone

Zone Range BPM Purpose

Recovery Short rides (non-training) for recovery

Zone 1
60-65% Development of economy and efficiency with very high volume, low stress work. Very long sessions improve the combustion and storage of fats. Combine with Zone 2 for practical unstructured low stress rides.

Zone 2
65-75% Development of economy and efficiency with high volume, moderate stress work. An important intensity for establishing a firm base for all riders. Combine with Zone 1 for practical unstructured low stress rides

Zone 3
75-82% Development of aerobic capacity and endurance with moderate volume work at a controlled intensity. Should be done alone or in a small group to stay in zone. Possible (but boring) on a turbo trainer for up to one hour in bad weather. 'Modules' can be incorporated into Zone 1 or 2 rides to increase intensity whilst maintaining volume.

Zone 4
82-89% Typical 'mean' intensity of most road races. Useful for tapering and as preparation, to simulate race pace, rather than as training. Sessions should be ended when the effort starts to tell.

Zone 5
89-94% Raising of anaerobic threshold, improvement of lactate clearance and adaptation to race speed. Should be done alone and:-
(1) as a specific road or 'turbo' session or
(2) for controlled periods within a shortened Zone 1 or 2 session or
(3) in a 10 or 25 mile time trial.

Zone 6
94-100% High intensity interval training to increase maximum power and improve lactate production or clearance. Probably best done on hills or a 'turbo' trainer.
NOTE 1. Should be done only when completely recovered from previous work.
NOTE 2. Heart rates are not the best guide for this type of training. Intensity should be such that the effort can just be held to the end of the interval. Ride on feel and use heart rate for feedback.

Anna Does The Etape

Monday, 1 March 2010

Training Plan Week commencing 1st March

1 comment:

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Dictionary of cycling terms!

Heart rate zones

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