5 WEEK LEAD UP TO - 4 HOUR EVENT

Average Weekly Training Hours 07:57
Training Load By Week
Average Weekly Training Hours 07:57
Training Load By Week

5 WEEK LEAD UP TO - 4 HOUR EVENT

Training program to assist most levels of rider to build up to a 4 hour event at the end of this 5 week block.

Start this program 5 weeks out to event or even add it into a longer block to gain STRENGTH - ENDURANCE - FITNESS.

ENJOY

Sample Day 1
1:00:00
GYM OR CROSS TRAIN

GENERAL GYM OR CROSS TRAIN 1 HOUR

Sample Day 2
1:30:00
79.9TSS
GYM PLUS 1 HOUR BIKE ( 3:05 MIN @ 90 %)

GYM PLUS 1 HOUR BIKE
30 MINUTES OF CORE

ANYTHING FROM HERE
https://www.youtube.com/watch?v=OqCZRRaEiBA

EASY SPIN FOR 10 - 15 MINUTES

4 X THRESHOLD FOR 3 MINUTES WITH 5 MINUTES SPIN IN BETWEEN

WARM DOWN 15 MINUTES

Sample Day 4
0:30:00
32.3TSS
STEPS 3-1-1

10 MIN WARM UP
3 SPRINTS IN WARM UP ( WIND UP FOR 10 SECONDS FROM 0KM THEN SPRINT FOR 5 SECONDS )
-
30 MINUTES EFFORTS
-
COOL DOWN

Sample Day 6
4:04:53
200TSS
4 HOURS

LONG RIDE

AIM FOR 1000 M CLIMBING

200 TSS

Sample Day 7
2:00:00
RIDE

2 HOUR RIDE

ADD 5 X 1 MINUTE EFFORTS AND SPRINT AT END OF 1 MINUTE FOR 15 SECONDS FULL !!!

Sample Day 8
1:00:00
GYM OR CROSS TRAIN

GENERAL GYM OR CROSS TRAIN 1 HOUR

Sample Day 9
1:30:00
79.9TSS
GYM PLUS 1 HOUR BIKE ( 3:05 MIN @ 90 %)

GYM PLUS 1 HOUR BIKE
30 MINUTES OF CORE

ANYTHING FROM HERE
https://www.youtube.com/watch?v=OqCZRRaEiBA

EASY SPIN FOR 10 - 15 MINUTES

4 X THRESHOLD FOR 3 MINUTES WITH 5 MINUTES SPIN IN BETWEEN

WARM DOWN 15 MINUTES

Luke Bagley
|
Velotec Sports

To assist in your cycling , running journey Velotec Sports provides Training and Coaching , Mechanical Support and Exclusive Riding Events.

Luke Bagley has the following certifications for cycling and running.

Level 1 Cycling Australia Coach
Level 1 Athletics Australia Running Coach
Training Peaks Coach Certified Level 1
Body Geometry Bike Fitter
First Aid Certificate
Working With Children Check

www.velotecsports.com.au