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Handcycle H1-H4 12 week Marathon Build (Power-based)

Author

Rick Babington

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters power based

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Plan Description

12 week Power Based build specific to Handcycles in UCI Classes H1-H4. Please do an FTP 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:51 hrs 3:30 hrs
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Workouts Per Week Weekly Average Longest Workout
6:51 hrs 3:30 hrs
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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 Z1-3, some Z4/5 ok while climbing. Keep elevation gain to a minimum today.

Sample Day 6

1:30:00
Endurance

Mostly 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. Power Zone 3/4 only. 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 Z1-3, some Z4/5 ok while climbing. Keep elevation gain to a minimum today.

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