Karapoti Classic - Completer

Average Weekly Training Hours 08:36
Training Load By Week
Average Weekly Training Hours 08:36
Training Load By Week

This programme is aimed at riders with some experience completing for the first time, or those seeking a personal best performance in the Weekend Warrior categories. Ideally you will have been riding regularly and consistently (at least 3 times a week). Access to both mountain and road bikes, a heart rate monitor and cadence sensor is ideal for getting the most out of this training plan, but not essential. The programme requires a commitment of 4-5 days training per week with volume ranging from a minimum of 7 hours to a maximum of 11 hours. If you don’t have a power meter or heart rate monitor, you can measure your 'perceived effort'. See the 'Training Zone Descriptions' on the Cowbell Coaching website to understand how perceived effort levels match to the levels used in the training programme. If you don’t have a cadence sensor the easiest way to estimate cadence is to count your pedal strokes for 10 seconds and multiply by 6 to determine you are at the right leg speed. If you don’t have a road bike, sessions prescribed for the road can be completed on flatter trails or dirt roads that allow for the nature of the session to be completed as described. The Karapoti Classic Completer Training Plan includes 12 weeks of detailed, downloadable, 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
1:00:00
43.3TSS
E2 1hr easy

1 hour easy ride on flat to undulating road 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
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 7
2:00:00
117TSS
E2/3 2hr 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 9
1:00:00
30TSS
E1 60min recovery

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

Sample Day 10
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.

Lisa Morgan
|
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.