25 Mile Ride Amelia Island 2017

This plan is designed to get you ready for the Amelia Island 25 Mile Ride in October of 2017. The focus is on the long ride each weekend (which can be done either Saturday or Sunday) and Two optional workouts in the week, one cycling and one cross training. I highly encourage foam rolling on non-activity days to flush out soreness and increase mobility. This plan is for the beginner cyclist who is looking to finish the ride while striving to maintain their normal lifestyle. Aim for 100% of the suggested mileage, but understand that things happen and use 80% as your bench mark. If you can't hit 80% of the long ride that day then really try to make sure you get in the supplemental work throughout the week. Happy cycling! You can use this link to schedule a chat if you have any questions: https://calendly.com/sweatequity/one-on-one

Sample Day 1
Foam Rolling / Self Myofascial Release (SMR)- About

Foam Rolling - also referred to as Self Myofascial Release or SMR - is one of the most proven recovery techniques there is. There is some debate as to fluid motions vs holding a single knot, but it depends on what you are measuring.
Positioning yourself on a single knot is more accurately SMR. When pressed on for long periods of time (30s minimum, make sure you keep breathing), it acts as a trigger for that muscle to release.
Foam rolling in a more fluid motion can be useful for increasing blood blow before or after a workout, generally loosening up the tissue, and also for finding spots for SMR.
SMR, done correctly, should increase the range of motion as well as speed up the recovery process. It does not, however, reduce soreness. Delayed Onset Muscle Soreness (DOMS) is generally the highest two days after a hard workout, but with SMR, this could be moved up to a day before, potentially allowing you to get back to harder workouts sooner.

Sample Day 2
Optional 30 minute ride or spin bike or 15 minute elliptical

Sample Day 3
Foam Rolling / SMR

- Achilles tendon
- Calf
- Tibialis Anterior (muscle next to shinbone)
- Quadriceps
- Hip Flexors
- IT Bands
- Hamstrings
- Piriformis
- Gluteus - sides are typically tightest
- Lats
- Mid Back
- Pecs

Sample Day 4
Optional Cross Train Day (30-60 min)

With endurance events like cycling that focus on one plane of motion it is especially good to get in the habit of working in multiple planes of motion to prevent overuse injuries and muscle imbalances. If possible to 30 to 60 minutes of cross training that works different muscles than cycling or running, preferentially one focused on mobility as well like yoga or pilates.

Sample Day 5
Foam Rolling / SMR

- Achilles tendon
- Calf
- Tibialis Anterior (muscle next to shinbone)
- Quadriceps
- Hip Flexors
- IT Bands
- Hamstrings
- Piriformis
- Gluteus - sides are typically tightest
- Lats
- Mid Back
- Pecs

Sample Day 6
Hip Strength A

https://youtu.be/yXpK3bF9UlA
Part 1 and 2

Sample Day 6
Fueling Template: Nutrition and Hydration Downloadable worksheet

Nutrition on long rides play a key role in endurance activities. You can download the fueling plan template above to take notes on your rides and monitor and adjust. The suggestions on carb intake are for the average athlete, each individual is unique in this sense and adjustments should be made based on your personal situation.

Taking note of how your body responds each week will greatly benefit you when planning your next long ride.

Griffin Jaworski
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Sweat Equity Athletics LLC

Services:

  • Personalized coaching for endurance events from the 5k to the IRONMAN
  • Training plans and supplementary Strength Training plans for Marathon and IRONMAN events.