12 weeks to your first Century
Author: Karen Buxton
Length: 12 Weeks
Tags: cycling, gran fondo/century
Typical Week: 4 Bike, 2 Strength, 2 Day Off, 1 X-Train
Longest Workout:
5:15 hrs
Author: Karen Buxton
Length: 12 Weeks
Tags: cycling, gran fondo/century
Typical Week: 4 Bike, 2 Strength, 2 Day Off, 1 X-Train
Longest Workout:
5:15 hrs
12 weeks to your first Century
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more. Easy effort.
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones.
I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.
One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com