The Dukes Weekender 4 Week Panic Plan!

Average Weekly Training Hours 06:01
Training Load By Week
Average Weekly Training Hours 06:01
Training Load By Week

The greatest show on earth is almost here! That's right the Dukes Weekender is coming up fast and you forgot to train... But don't worry, here is a 4 week Panic Plan to get you ready to ride!

A mix up of workouts will keep things fun and varied and get you tuned up to leave your mates in your dust!

Before beginning this plan you should already have a good basic level of fitness. If you have any medical concerns seek advice before starting your training plan.

Sample Day 1
0:20:00
Lower Body Mobilisation

Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This mobilisation routine focusing on your back and lower body will help reduce tightness in those areas and make you less prone to injury.

Consider...

- Peanut
- Rotation - 5 to 6 times each side
- Hamstring Stretch
- Hip Stretch

Get a foam roller, trigger point ball, 'peanut'

Sample Day 2
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 3
1:00:00
Strength Exercises For Cyclists

Warm Up - 15 minutes aerobic bike, row, skip or treadmill

2 - 3 Circuits
30 seconds on 15 seconds off
Gradually Add Weight as you improve

- Goblet Squats
- Lateral Squats
- Mountain Climbers
- Renegade Rows
- Stiff Leg Deadlift
- Front Planks
- Bulgarian Squat
- Side Planks

Cool Down - 10 minutes light spin bike followed by stretch/foam roller

Sample Day 4
0:51:00
54.5TSS
Power Intervals - 4 x 3 minute Zone 5 Intervals

Short and sweet. This 42 minute Power Interval workout targets the VO2 Max zone 5 (106%-120% of FTP) with 5 x 3 minute intervals and helps riders improve peak power at Vo2 Max. Power intervals should be 1 - 5 minutes long with a 1:1 work to recovery ratio.

Sample Day 5
0:20:00
Upper Body Mobilisation

Including mobilisation work in your training routine will make you more resilient to injuries, make you more comfortable on the bike and improve your performance. Cycling many health and fitness benefits but, on its own, has very limited movement patterns. This upper body mobilisation routine will help reduce tightness and make you less prone to injury.

Consider...

- Chest Stretch
- Chest Trigger Point Ball
- Lat Foam Roll - 1 min each side
- Lat Stretch

Get a foam roller, trigger point ball, 'peanut'

Sample Day 6
0:38:20
36.8TSS
Pyramid Sprint Intervals

Develops sprint speed, speed endurance and your ability to recover from multiple hard efforts.

Sample Day 7
2:20:00
128.6TSS
Base Endurance Ride

Terrain: Flat or rolling
Zones: The ride should be predominately in HRZ/PZ 2.
Cadence 90-100 rpm, 120 rpm+ on the sprints.

Rab Wardell

I am a former professional cyclist and Level 3 Cycling Coach. I've been fortunate to travel all over the world to race, ride and coach on my bike.

I love working with cyclists of all ages, disciplines and abilities. It's my goal to share my passion for sport and my experience of training and racing.

I aim to empower people to be the best that they can be, and to have fun doing so!