Red Kite 25 Mile Spin-Up Plan 7 weeks
Ryan GammAll plans by this Coach
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The Red Kite 25 Mile Spin-Up Plan is designed to prepare an active individual for a 25 mile cycling challenge in 7 weeks. The secret is combining strength, flexibility, and nutrition work along side a gradual build of cycling workouts. Each week of the 10 week program has key cycling workout prioritized by letter (A,B,C…), and complimentary series of strength exercises, stretching and self care activities to promote recovery, and nutrition goals and tips. Each week progressively builds you towards your goal of a 7 mile cycling challenge, along the way there are strategically place race weeks to have you performing your best.
Cycling workouts are scripted by distance and time along with workouts based on both Rate of Perceived exertion (please see the link below for a digital copy of the chart we use) and Heart Rate. In other words, we give you the option of training by Perceived exertion or Heart Rate.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:55 hrs||0:30 hrs|
|3:13 hrs||2:00 hrs|
Day Off x2
|0:34 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:55 hrs||0:30 hrs|
||3:13 hrs||2:00 hrs|
||0:34 hrs||0:30 hrs|