Holy cow! It's less than 4 weeks away from the bikes and beer adventure of debauchery known as the Belgian Waffle Ride and you're no where close to prepared. This plan will get you where you need to be so you can enjoy the atmosphere and imbibe in the fruits of your labor without being confined to a chair. Wallowing in self pity is no way to experience the BWR so treat yourself to a winning formula as concocted by the award winning coaches at Source Endurance. Source Endurance also produces the Belgian Waffle Ride Survival Camp.
This plan is based on 10 hours a week to train +/- 2 hours. This program is built by highly educated, experienced, and skilled certified coaches with strong understanding of specificity, and overload stimulus principles. This training plan is based on research and knowledge of the event. With the time to event so short, the periodization for this very subtle yet effect. This periodization is based on prior success with Source Endurance athletes to prevent over training while providing the highest level of overload stimulus efficiency in training. Each training block gets harder each cycle with intervals changing in intensity as we get closer to your event. The cycles all head towards a peak cycle starting a few days out form the even. Intensity zones are based on a percentage of threshold as dictated from your field test. We know that certain percentages of threshold correlate to a desired intensity and overload stimulus. To gain the most fitness please follow the written workouts to the best of your ability in your specific zones based on your threshold. 40-60% of threshold = recovery zone. 60-75% of threshold = endurance zone. 75-88% of threshold = Tempo zone. 88-105% of threshold = Threshold zone. 105+% of threshold = Vo2 max zone. Zones may overlap and the feel may vary day to day. These percentages and ranges allow us to work with heart rate and power zones. Please email email@example.com with any questions.
Endurance workouts are designed to develop your aerobic capacity, by keeping you working under your threshold. Be sure to stay controlled and within your intensity range. It is acceptable to come out of your prescribed heart rate or power ranges briefly for climbs, etc. but the majority of the ride should be within the prescribed workload. Focus on good pedaling technique during your ride. Keep your arms, hands and shoulders relaxed.
Make sure you ride for a few minutes before beginning this test. Follow this link for your test protocol.
For Heart Rate use Threshold, Friel for Cycling (6)
For Power use Threshold Coggan (7)
Training zone practice today. Keep the cadence around 85-100rpm.
3min @ Zone 2, Rest Between Intervals (RBI) 1min.
3min @Zone 3. RBI: 1min
3min @Zone 4. RBI: 1min.
2min @Zone 5a. RBI: 1min.
2min @Zone 5b. RBI: 1min.
1min @Zone 5c.
Just ride today. Long. Mix in some dirt stretches if you want. Be sure you're eating and drinking consistently all day.
Program your computer with your Functional Threshold Power. Today, your Intensity Factor (IF) should stay between 0.65- 0.68 today.
This is the MOST IMPORTANT workout in your repertoire and is designed to facilitate recovery from a prior workout so that you may be better prepared for an upcoming workout.. It is crucial that you keep this cycling at the intensity specified by your consultant as going too hard may compromise your ability to attain the full benefits of a prior workout AND jeopardize upcoming workouts. Gearing should be light and terrain should be flat to slightly rolling.
At the top of each hour, complete an interval.
10 minutes at Zone 4. Rest, 50minutes.
Be sure you're eating and drinking.