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K2 - Complete the K2 Cycle Classic

Author

Performance Advantage

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Length

12 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling beginner intermediate

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Summary

This training plan was written by 2-time K2 champion and NZ representative Dr Emma O'Connor (Crum).

This 12-week plan is designed to prepare you to target a sub-7 hour ride at the K2 Cycle Classic. This is recommended for athletes starting in groups 4-11. During the 12 weeks, you will develop your endurance capacity and hill climbing ability.

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 07:07

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

View all Training Plans by this Coach

Sample Day 1

1:00:00

Key session 1: Hill Climbing

Hill climbing is a key part of the K2 Cycle Classic. In key session 1, the aim is to practice climbing so that you feel confident in your ability to ride uphill on race day.

Today you will complete 2 of the following

Choose a ~1km hill with a steady gradient. Ride at a steady pace for each effort. Make sure you continue the effort over the top of the hill, rather than stopping just before the top. Between each effort have 5-10 minutes rest.

Sample Day 3

1:00:00

Key session 2: Tempo effort

In this session, you will practice doing a longer effort at a harder pace.

Each effort should be performed at a pace which you could sustain for about an hour.

Today you will complete 2 x 10 minute efforts at a tempo pace with 5 minutes of easy riding between them.

Make sure to have a good warm-up and cool down. Total ride time is 1 hour

Sample Day 5

1:00:00

Recommended ride: Recovery spin

Spin your legs out before tomorrow's hard session. Keep the pace EASY!

Sample Day 6

2:30:00

Key session 3: Long ride

Over the next 10 weeks, this ride will build to 5 hours. Preferably, this ride will include long hills. Ride hard up the hills, but keep the rest of the ride easy. If there is a local bunch ride, this is an ideal time to practice riding in a group.

Sample Day 7

1:00:00

Optional ride: Cafe spin

Use this ride to spin out your legs from the long ride yesterday.
Take this easy ride as an opportunity to have a ride with others.

Sample Day 8

1:30:00

Key session 1: Hill Climbing

Hill climbing is a key part of the K2 Cycle Classic. In key session 1, the aim is to practice climbing so that you feel confident in your ability to ride uphill on race day.

Today you will complete 3 of the following

Choose a ~1km hill with a steady gradient. Ride at a steady pace for each effort. Make sure you continue the effort over the top of the hill, rather than stopping just before the top. Between each effort have 5-10 minutes rest.

Sample Day 10

1:00:00

Key session 2: Tempo effort

In this session, you will practice doing a longer effort at a harder pace.

Each effort should be performed at a pace which you could sustain for about an hour.

Today you will complete 2 x 15 minute efforts at a tempo pace with 5 minutes of easy riding between them.

Make sure to have a good warm-up and cool down. Total ride time is 1 hour

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