This is a power based training plan for the Prudential Ride 100 mile cycling sportive from Pall Mall in London out to the Surrey hills including the climbs of Newlands corner, Leith hill and Boxhill The gradients and approximate distances for the Ride 100 climbs are: Newlands corner gradient 10% 1km Leith hill from 6 to 12% Boxhill average gradient 4% for 2km The course itself is pretty quick and you'll enjoy riding on closed roads for the duration, and pass through Richmond Park This plan is power meter based and gives you a gradual progression in volume and intensity, following a polarised approach to periodisation. There are fitness testing sessions and progressively longer rides each week, with every 4th week being recovery week dropping volume to help you recover If you have any questions about the plan or would like an assessment of your fitness, a consultation on how you're doing etc then please email Nick from Sound Coaching on email@example.com ww.sound-coaching.co.uk 07958635142 Nick has cycled across the Pyrenees on the Raid Pyrenean which is 450 miles in 5 day with 4 days climbing up to 2000m in altitude, and up to 3800m per day in vertical ascent per day, including the Tourmalet (20km at an average of 10% gradient) and the Peyresourdes climbs. Nick has grown up cycling in and around the surrey hills, with his local cycling club, friends and the Tour of the Surrey Hills plus other sportives in the Surrey Hills He has been coaching cyclists and triathletes since 2003, and is a Master Endurance coach with Training Bible coaching UK
WU 10 mins. Trainer hills. Shift up-down thru gears to simulate hills for 20 mins. 1-3 minutes each gear. Seated. hr#4 'hills' @ 70-80rpm. Otherwise, 1-2 heart rate zones 90 rpm. 20 mins of the following 4x(3x30 secs hills) with each 30s becoming increasingly harder (add resistance / go up a gear) whilst trying to hold your cadence of 100rpm. The straight into 2x 30 secs single leg on each leg. 90 secs easy between sets. CD 5 mins easy then stretch your legs
15 mins warm up 70-75% of ftp 6x2 mins cadence drill <90% ftp as 1 min @105rpm on 1 min @85rpm off 10 mins easy 2x 5 mins (5 min rest) @ threshold 100rpm 2x2 min cadence drill as 1 min @105rpm on 1 min @85rpm off 10 mins easy
Late in day, spin easily on trainer or rollers. Light resistance. Heart rate in very low range of 1 zone. Can do 20-30 minutes more.
15=20 reps on each exercise, starting with 1 set and building to 2. keep kettle bells or dumbbells light and maintain good form
BT: Start out with a 20minute warmup, which is just riding along at a moderate pace, about 65% of your max heart rate(HR) or what would be called your endurance pace Then do (3) fast pedaling efforts at 100rpm for one minute each with one minute of easy recovery pedaling between each, in order to further prepare the muscles for the effort. After these, then ride easy for 5 minutes easy at 65% of Max HR. Then the true test begins: •5minutes all out. Punch it and hold it! Then 10minutes easy at endurance pace-65% of Max HR. •Then do a 20 minute time trial. Try to do this on a road that is fairly flat and allows you to put out a strong steady effort for the entire 20minutes. Do not start out too hard! cool down 10-15 mins easy spinning to flush lactic acid out of your muscles
warm up 15 mins 56-75% of ftp main set 1.5-2 hours @ <80% of ftp cool down 15 mins 56-75% of ftp