Console East- West Cycle Training Plan 2014

Transcription

1 Training Plan This Training Plan is designed for the complete beginner. Some of you will have done, or are about to purchase your bike specifically for this event. I would advise you to read the attached Hints & Tips this will aid you in your purchase and bike set-up. Do not be afraid to send us any queries you may have, we are here to help you prepare for and enjoy our event. As we progress through the training we will organize group cycles at different locations. This will allow you to meet other cyclists from your region and it will allow us assess how you are going and ensure everyone is comfortable cycling in a group. This training plan is designed to get you through your training comfortably so you can go on and have a great time on our event. From the day you go out on you first training spin you are a cyclist, preparing for a Big Event so start to behave like one, don t cheat in your training as you will only cheat yourself. You have a Goal so use your PMA (positive mental attitude) and remember there is no one size fits all, what works/suits one cyclist may not suit you. Pick clothing and a bike that you like, wear clothing that makes you feel fit and happy. Train on the hills or the flat, whichever you prefer, just remember you are a cyclist training for your Event. With the help of hundreds of others, we will all get through this together. Please be aware that there is an extensive Leisure Calendar of events on-line. Try and incorporate some events into your training, this will help with all area s of your cycling. When you start, do not worry about your speed too much, just get used to riding the bike. After a couple of weeks pay attention to your speed, riding comfortably in a group at kmh average is where you want to get to. This is easier than you think and while you may struggle to reach these speeds on your own The momentum of a group will bring your speed up 3kmh, so just make sure you alone are averaging over 20 kmh. do your mid-week spins harder than your long weekend ones and this will help to bring your speed up. Remember your maximum effort is 100%, so do your longer spins at 60-70% of effort and try and do your mid-week one and any intervals at 85% do not exceed the 85% too often during a cycle until you have lots of experience as it may leave you fatigued sooner than you would wish. Page 1 of 5

2 ~ March 2014 ~ Note: Core Training/Stretching is advised and is the responsibility of each person. 1 Cycle approx ½ hour or 10 km 2 Cycle approx ½ hour or 10 km Mid- week cycle 1 hour Easy approx 30 km 9 Easy approx 30 km hour Cycle approx 2 hours or 40 km 16 Cycle approx 2 hours or 40 km hour or Spin class Rest day 23 Do a sportive or If not complete 3 hours,approx 60 km hour Spin class approx 50 km 30 approx 50 km 31 Notes: it is up to each cyclist to decide what training suits their schedule. Each person can change the training days to suit, but please ensure that you do the training on whatever days you decide. Page 2 of 5

3 ~ April 2014 ~ or a sportive ½ hour cycle min 30 km hour cycle min 40 km min 50 km Notes: The + means I want you to start bringing your speed up. Try and get comfortable riding at kmh. Page 3 of 5

4 ~ May 2014 ~ Notes: Rest days are important, but I will leave it up to each cyclist to decide when they need one. Do not miss training to rest, change your days around. Do the Training! hours hour cycle km or a sportive of approx 100 km ½ -2 hours min 50 km km at easy pace ½-2 hours min km hour cycle min Km hours hour cycle Page 4 of 5

5 1 2- ~ June 2014 ~ hour cycle EVENT Go hard + but steady 8 Recover 9 Short cycle of approx 1 hour Page 5 of 5