BIKE - 16 WEEKS to Wacky 33M
Author: Team Welk
Length: 16 Weeks
Tags: cycling, road cycling, beginner, intermediate, hr based, strength, base period
Typical Week: 3 Bike, 1 Other, 1 X-Train, 2 Day Off, 1 Strength
Longest Workout:
2:00 hrs
Event:
Project Recycle Wacky Ride - 33M
8/19/2017
Author: Team Welk
Length: 16 Weeks
Tags: cycling, road cycling, beginner, intermediate, hr based, strength, base period
Typical Week: 3 Bike, 1 Other, 1 X-Train, 2 Day Off, 1 Strength
Longest Workout:
2:00 hrs
Event:
Project Recycle Wacky Ride - 33M
8/19/2017
BIKE - 16 WEEKS to Wacky 33M
This 16 week training plan is geared towards the beginner/intermediate cyclist who will be starting a 33M event 16 weeks from now. It is ok to start with less than 16 weeks as there is a base period built in. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should be able to bike 3 miles prior to starting this plan. The plan was developed by Kim Welk, Endurance Coach, USA Cycling Level 3 Certified Coach, Training Peaks Level 2 Certified Coach, Certified Personal Trainer, Endurance Athlete, and Ironman finisher. NOTES: *Times are approximate and will vary based on average pace. All ride distances are calculated based on a 15mph average. This should provide a starting point for time allocation etc. *This schedule is periodized to include a 4 week base, 3 - 3 week builds, 2 weeks peak/transition and 1 week race. Apply using event date. PROJECT RECYCLE WILL RECEIVE $5 for every plan purchased through this link For more information about PROJECT RECYCLE visit https://projectrecycle.org/
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Focus on keeping cadence high adding resistance on and off. Do 5 :30 spin ups where cadence is 110+ - try to maintain 85-90 rest of the time.
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
WU:
Do dynamic warm-up off the bike - leg swings - front and back. Leg swings horizontal. Squats.
10-15 minutes of warm-up on ride.
Course type ride. Replicate race day. Vary terrain to mimic course.
Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.