Help Careers Log Out
Browse More Plans

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

Refund Policy

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?

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
Bikex4
6:51 hrs 3:30 hrs
Day Offx3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:51 hrs 3:30 hrs
Day Off
—— ——

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)

View all Training Plans by this Coach

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.

$12.95 - Buy Now