Anna Does The Etape: Training Plan Week commencing 8th March

Wednesday, 10 March 2010

Training Plan Week commencing 8th March

6 hours

Monday ROAD ENDURANCE 1hr To include 2x20mins Z3, easy between

Tuesday ROAD AEROBIC 1hr 15mins warm-up, 4x5mins hard riding Z4 with 5mins recovery. Then roll down for the last 10mins

Wednesday REST

Thursday TURBO 1hr 10mins warm-up, 15mins 70rpm high Z3, 5mins easy, 15mins 70rpm high Z3, 15mins easy

Friday REST

Saturday ROAD ENDURANCE 1hr To include 2x20mins Z3, easy between

Sunday ROAD ENDURANCE 2hrs To include 3x20mins Z3, easy between efforts

1 comment:

Unknown16 March 2010 at 10:25
Training completed:

Monday 8th March - 1hr 11mins, 14.38 mile ride to work, average heart rate 145bpm- Zone 3
Wednesday 10th March - 1 hour turbo training, 1hr 17, 14.37 miles from work, average heart rate 143bpm- Zone 3
Saturday 13th March - 3hr 50 endurance ride, 51miles, average heart rate 150- Zone 3
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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

Wednesday, 10 March 2010

Training Plan Week commencing 8th March

1 comment:

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Dictionary of cycling terms!

Heart rate zones

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