Fred Whitton Challenge - Classic Lake District Event

Average Weekly Training Hours 10:04
Training Load By Week
Average Weekly Training Hours 10:04
Training Load By Week

Welcome to the 2019 Fred Whitton Challenge training plan.

Do you have a place in this years event and not sure the best way to train, this plan has been developed by Iain Childs, Cycling coach based right on the doorstep of the event route.

The plan is focused on the key components of the event and builds each area of your fitness.
It assumes you are starting with a base fitness and have on average 10 hours per week to train. It is structured with Long rides and specific sessions, building your weekly training volume up to a max week of 14 hours

Sessions are designed to be completed either indoor or outdoor for the shorter rides.

If you do have any questions you can email iain@momentumcyclecoaching.co.uk

Sample Day -5
1:00:00
20 min FTP Test

Warm Up: 20 minutes

Ride as hard as you can sustain for 30 mins.
After 10 mins, start your monitor and record your average heart rate or power for the last 20 mins.
Aim for a cadence of 90-100 rpm throughout the test. This is very important as it will help ensure consistency the next time you complete the test.
Note down your average heart rate or power for the last 20 mins of the test.

Cool Down: 15 mins  

The key is in the pacing!

Sample Day -4
1:00:00
Aerobic Endurance Threshold - Heart Rate

The aim of this session is to work on aerobic endurance 

Session
Warm up: 10 mins
Main Set: Ride in Heart Rate Zone 2 as close to 30 beats below your Functional Heart Rate Threshold (FHRT). This will be around the top of your Z2 HR
Cool Down: 5 mins

Cadence: try varying your cadence during the session. A range of 85 to 105 rpm is good but keep your HR steady.


Focus: to improve efficiency and work on smooth efficient pedalling and cadence

Sample Day 0
3:00:00
Aerobic Ride

The aim for this session is a longer ride 

Session
Go by feel on this session, riding in Heart Rate Z1/ Z2 
If you’re tired keep it easy.

Cadence: try adding some longer efforts in a high cadence +100rpm

Sample Day 1
2:00:00
Strength Endurance - Hill Work - 8 min

The aim of this session is to develop strength in a seated position. 

Look for a good steady incline which takes longer than 8 mins to climb.

Warm up: Z1/2 for 20/ 30 mins  
Main Set: 3 x 8 min with 4 mins recovery
Target Power: High Z3 to Mid Z4 (85-100% FTP)
Target HR: Mid Z3 to Low Z4
Cool down: Z1/2 Returning home 10 mins plus

Cadence: 50 - 60 rpm during efforts

Focus: Keep the effort controlled, the cadence low and remain Seated

Sample Day 14
4:00:00
Aerobic Ride

The aim for this session is a longer ride

Session
Go by feel on this session, riding in Heart Rate Z1/ Z2
If you’re tired keep it easy.

Cadence: try adding some longer efforts in a high cadence +100rpm

Sample Day 15
2:30:00
Strength Endurance - Hill Work - Vary Intensity

This session focuses on developing strength in a seated position.

Use a rolling course where you can use the hills to do some efforts of varying intensity, however, they should to be done in a big gear which allows a cadence of 50 to 60 rpm range.

Main Set:
Spread the efforts out with a duration up to 10 mins to climb
Ride Z1/2 in between.
Time in total 35 - 40 mins

Focus: Keep the effort controlled, the cadence low and remain Seated

Sample Day 17
1:00:00
Aerobic Ride

Session
Go by feel on this session, riding in Heart Rate Z1/ Z2
If you’re tired keep it easy.

Cadence: try adding some longer efforts in a high cadence +100rpm

Iain Childs
|
Momentum Cycle Coaching

Here at Momentum Cycle Coaching we pride ourselves on helping riders achieve their goals. We are about supporting all types of riders and all abilities, whether you are looking to race at the top level, just want to stay in shape to keep up with your mates, or of course anywhere in between: we have a plan for you.
We work and look after riders from both Road and Mountain bike disciplines.