8 week Ring Of Kerry Plan

Average Weekly Training Hours 05:34
Training Load By Week
Average Weekly Training Hours 05:34
Training Load By Week

This is an 8 week training plan for the Ring of Kerry 2017. This plan contains information on everything you need to do to get yourself ready for the Ring of Kerry. To follow the plan you will need a TrainingPeaks account. With a Heart Rate Monitor and a bike computer/phone that can upload to TrainingPeaks you can track your progress. The plan includes downloadable workouts, stretching and nutrition suggestions. Ideally you will need between 4 hours and 8 hours per week to train in the weeks leading up to the event to be in great condition. You can create an athlete account and purchase this training program through TrainingPeaks, click below for more info.

Sample Day 2
1:00:00
39.3TSS
HR Recovery - 2min Tempos

Recovery Session. 2 min stepped warmup. Then 2 mins at tempo every 10mins.

Sample Day 4
1:00:00
49.3TSS
HR 5x5mins Tempos

2 min Stepped warm-up followed by 5x 5min intervals. Recovery is 4mins between intervals.
Make sure to lap each interval.

Sample Day 6
0:32:00
35.3TSS
Optional Max HR test

Do this test on the turbo or the road if you don't know your Max Heart Rate. Use whatever method you will be doing most of your training on. Make sure to pick and stick to a location so you can compare in future by doing a similar test. The important interval is the 9 min one. Start off hard but conservative. You don't want to blow up before the end. You can really push on for the last 1 min. To calculate your max heart rate. Analyze this workout to see what your highest heart rate was. Set that heart rate in your settings then for future workouts.

Sample Day 7
2:00:00
82.7TSS
HR Thresholds 3x10mins

After 30mins on the bike do a stepped warmup. Then do 3x10mins at Threshold with 5mins in between. Keep cadence above 85rpm. Then easy for the rest of the session

Sample Day 9
1:00:00
39.3TSS
HR Recovery - 2min Tempos

Recovery Session. 2 min stepped warmup. Then 2 mins at tempo every 10mins.

Sample Day 11
1:00:00
52.7TSS
HR 5x6mins Tempos

2 min Stepped warm-up followed by 5x 6min intervals. Recovery is 3mins

Sample Day 13
1:00:00
39.3TSS
Optional Session HR Recovery - 2min Tempos

Recovery Session. 2 min stepped warmup. Then 2 mins at tempo every 10mins.

Vincent Gleeson
|
Greenmount Coaching

Vincent Gleeson is a cycling coach (Cycling Ireland Level 1 Coach). He has 30+ years of experience of road racing, 20+ years of balancing work and family with competing and 10+ years of coaching a wide range of cyclists for leisure, racing, time-trials and triathlon.