Handcycle H1-H4 12 week Marathon Build

Browse Training Plan Store

Back to Plan Details

Handcycle H1-H4 12 week Marathon Build

Author

Rick Babington

All plans by this Coach

Length

12 Weeks

Typical Week

4 Bike, 3 Day Off

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

12 week Heart Rate based build specific to Handcycles in UCI Classes H1-H4. Heart Rate based program, using the Friel Cycling Zones 1-5, so please have HR zones established via a Heart Rate Threshold Test prior to starting this plan.Hill Intervals should be adjusted based on the course profile and demands of the Marathon event that you are training for.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:51

Rick Babington

Positive Moves

Endurance, Road, TT, MTB, Fitness, Centuries, and Cyclocross.Adatpive Cycling including Handcycles, Trikes, Tandems, and Standard bikes.Retul Certified Bike Fitter.

Custom designed monthly training plans for all levels of athlete based on your training history and athletic goals. Adjusted as needed, weekly phone and unlimited email support (Contact for pricing). Private consultation or Face-to-face time available for an hourly fee (Contact for pricing)

Sample Day 1

1:30:00
Trainer or Road-spin-ups + dominant arm:

Warm-up 15min then do Cranking drill: Do the following 3 times--10sec of high rpm, 10sec higher, 10sec max rpm and then recover for 60sec. Then do this 3 times--30sec left- and 30sec right-arm dominant cranking (other arm loafs). Repeat all of this 4-5 times. Small/middle chain ring. Finish ride time easy/moderate. Cool down easy and stretch.

Sample Day 3

1:30:00
Trainer or Road-spin-ups + dominant arm:

Warm-up 15min then do Cranking drill: Do the following 3 times--10sec of high rpm, 10sec higher, 10sec max rpm and then recover for 60sec. Then do this 3 times--30sec left- and 30sec right-arm dominant cranking (other arm loafs). Repeat all of this 4-5 times. Small/middle chain ring. Finish ride time easy/moderate. Cool down easy and stretch.

Sample Day 5

1:30:00
Endurance

Mostly HR Z1-3, some Z4/5 ok while climbing. Keep elevation gain to a minimum today.

Sample Day 6

1:30:00
Endurance

Mostly HR Z1-3, some Z4/5 ok while climbing. Keep elevation gain to a minimum today.

Sample Day 8

1:30:00
Trainer or Road-spin-ups + dominant arm:

Warm-up 15min then do Cranking drill: Do the following 3 times--10sec of high rpm, 10sec higher, 10sec max rpm and then recover for 60sec. Then do this 3 times--30sec left- and 30sec right-arm dominant cranking (other arm loafs). Repeat all of this 4-5 times. Small/middle chain ring. Finish ride time easy/moderate. Cool down easy and stretch.

Sample Day 10

1:30:00
Muscle tension:

Good warm-up. Then on a flat course into a slight head wind or on a very slight upgrade (~2%) do 3-5 x 4min in a big gear that only allows about 50-55RPM. If heart rate exceeds your 5a HR zone stop the work interval (but still do 5 intervals). Recover for 2-5min between intervals at a normal RPM. Think of these as weight training. Keep pressure on hand-pedals consistent all of the way around the cranking circle. Smooth PUSH-PULL motion. Finish ride easy and stretch.

Sample Day 12

1:45:00
Endurance

Mostly HR Z1-3, some Z4/5 ok while climbing. Keep elevation gain to a minimum today.

$12.95 - Buy Now