Red Kite 25 Mile Spin-Up Plan 7 weeks

Author

Ryan Gamm

All plans by this Coach

Length

7 Weeks

Typical Week

2 Day Off, 6 Other, 4 Bike, 1 Strength

Longest Workout

2:00 hrs

Plan Specs

cycling gran fondo/century

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Summary

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.

http://crossfitforglory.com/wp-content/uploads/2016/07/rpe.jpg

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:43
Training Load By Week
Average Weekly Training Hours: 04:43
Average Weekly Breakdown

Kristen Arnold MS, RDN, CSSD

Red Kite Coaching

Kristen provides one-on-one personalized coaching for road, mountain, and cyclocross racers along with nutrition services.

Back to Plan Details

Sample Day 1

0:50:00
Workout Priority: B

Tempo Drills

Start off with a warmup of at least 10 minutes that includes 2 x 1 min fast pedaling drills in a very easy gear with 1 min bt each & some steady endurance riding (70-75% of max heart rate (or, Z-2 HR) and 2-3/10 RPE).

Main set: do a 3 x 6* min tempo blocks at 76-85% of Max HR (or, Z-3 HR) and 4-5/10 RPE. Keep cadence at 85-100 rpm.

Cool down 10+ min spinning easy

Sample Day 2

0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

Sample Day 3

0:50:00
Workout Priority: C

Big Gear Drills

Start off with a warmup of at least 10 minutes that includes 3 x 1 min fast pedaling drills in a very easy gear with 1 min bt each & some steady endurance riding (70-75% of max heart rate (or, Z-2 HR) and 2-3/10 RPE).

Main set: 5 x 1 min big gear drills. Each is done by starting at your endurance pace then shifting down 2-3 gears harder, push over a big gear fro ~60 seconds. These are not intended to be a maximal effort. Instead you are teaching your legs to generate force efficiently. Pedal normally & recover for 3-4 minutes between each big gear drill.

Sample Day 4

0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

Sample Day 5

1:30:00
Workout Priority: A

Aerobic Base Building

Include about a 10 min warmup and cooldown. Otherwise, get in as much steady time as possible in the range of 65-76% of Max HR (or, Z-2 HR) and 2-3/10 RPE.

Try get get in 95% or more of your time in the range today. Limit efforts on hills and try to keep on the pedals to prevent drifting below the target range. Best done solo or with a trusted training partner.

The goal is about 16-18 miles and/or 1:15+ of steady riding.

Sample Day 5

0:30:00
Stretching and Self Care

Dynamic and Static Stretches

-Think of this as a recovery routine and self maintenance/care protocol. Consider it a beginning rather than a conclusive or all encompassing list.

-First, warm up gently with a short walk, some dynamic movements, very short spin on the bike, or some gentle foam rolling (start slowly!)

-Lunge Stretch
-Kneeling Psoas Stretch
-Pigeon Stretch
-Seated hamstring stretch with flat back (don’t worry about touching your toes; focus on the targeted muscles)
-Abductor wall stretch
-Seated Adductor stretch
-Calf Stretch into Wall
-Downward facing dog
-Quad Stretch

Sample Day 6

0:30:00
Body Weight Strength Routine

Body weight exercises:

Start slow. Begin with several reps and sets of each (think 2 x 6 then gradually build over several weeks to 3-4 x 15 of each). Rather then doing more, try to go slightly slower with excellent form.

-Squats
-Lying hip raise (Challenge: one leg)
-Lying hip abduction
-Lying hip adduction
-Lunges
-Side Lunges
-Single leg squats (start by only bending the standing leg a few inches then gradually go lower each session)
-Burpees
-Pile Squats
-Wall Squats (Progress to holding 10,15,20+ seconds)


Additional Core:
-Planks (front and side)
-Crunches
-Bicycle Crunches
-Swimmer exercise
-Spine Balance/Table Tops
-Pikes

Red Kite 25 Mile Spin-Up Plan 7 weeks

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