Karapoti Classic - Competitor

Average Weekly Training Hours 09:32
Training Load By Week
Average Weekly Training Hours 09:32
Training Load By Week

The Karapoti Classic Competitor Training Plan includes 12 weeks of detailed day by day training sessions; A few key points to assist in getting the most out of this training plan: •Make your easy days easy and your hard days hard - if you have to miss a day, try and make it an easy one; •After any missed sessions, rejoin the programme as it is - don't try to catch up. However if you have missed a session or sessions due to illness, ensure 100% recovery before attempting an easy spin (E1-2) for 1 hour max. If recovery is complete, rejoin the programme the next day; •Push through the hardest weeks - an easier week follows; •All sessions can be completed on an indoor trainer. Happy training, see you at the finish line!!!

Sample Day 1
1:30:00
68.3TSS
E2 90 min easy

1.5 hour easy ride on flat to undulating road/terrain in training zone E2.  Aim for 85-95 rpm.

Sample Day 3
1:30:00
75TSS
E3 30 min tempo 1.5hr

Relaxed warm up of 30 minutes in E1/2.
Complete 30 minutes on flat road in high training zone E3 aiming for 90rpm. You may need to change gears in response to variations in wind conditions or terrain to match desired effort and leg speed. Best done on road with limited interruptions (ie traffic lights/major intersections).
Finish with 30 minutes spinning easy at 85-95rpm in training zones E1/2.

Sample Day 4
1:30:00
91.7TSS
E2/3 1.5hr fun ride

Steady ride on a variety of terrain in training zones E2-3. Enjoy some fun trails! Can do solo or with a group but non-stop.
Workout HR details are not exact but show general fluctuations throughout this type of ride.

Sample Day 6
2:30:00
147.3TSS
E2/3 2.5hr fun ride

Steady ride on a variety of terrain in training zones E2-3. Enjoy some fun trails! Can do solo or with a group but non-stop.
Workout HR details are not exact but show expectation of fluctuations throughout ride.

Sample Day 7
2:00:00
115TSS
E3 60 min tempo 2hr

Relaxed warm up of 30 minutes in E1/2.
Complete 60 minutes on flat road in high training zone E3 aiming for 90rpm. You may need to change gears in response to variations in wind conditions or terrain to match desired effort and leg speed. Best done on road with limited interruptions (ie traffic lights/major intersections).
Finish with 30 minutes spinning easy at 85-95rpm in training zones E1/2.

Sample Day 9
1:30:00
45TSS
E1 90min recovery

1.5 hour easy spin on the flat.  Aim for 85-95rpm in training zone E1.

Sample Day 10
1:30:00
72.8TSS
E5 4 minute intervals 4*4:4

Mountain bike or road:
Warm up for 30 minutes with 10, 10 & 6 minutes in E1, E2 & E3, 1 minute in E4 and 3 minutes back at E2 to come to the start of a flat section of road or trail, or consistent climb of at least 4 minutes.
Perform 4 reps of 4 minutes in training zone E5 (on trainer, use gear required to reach zone E5 at 90rpm). Between reps, recover for 4 minutes in recovery training zone E1.
Finish with ~20 minutes in training zone E1.

Lisa Morgan
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Cowbell Coaching

I specialise in mountain biking and cyclocross, and also work with road. No matter what your preferred discipline or style of event is I can tailor a programme to suit your needs. I have experience coaching athletes for:

XC - all styles (Olympic, Marathon, club racing)
Stage racing (road &mtb)
12/24 hour solo
Ultra endurance
Cyclocross

Long or short distance, mountain bike, cyclocross or road, I’ve been kept on my coaching toes by people who love to challenge themselves.