K2 - Complete the K2 Cycle Classic
Author
Performance Advantage
All plans by this CoachLength
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
Sample Day 1
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
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
Spin your legs out before tomorrow's hard session. Keep the pace EASY!
Sample Day 6
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
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
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
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