4 WEEK BUILD TO RACE/EVENT

Average Weekly Training Hours 09:00
Training Load By Week
Average Weekly Training Hours 09:00
Training Load By Week

4 WEEK BUILD TO A 3 HOUR EVENT OR RACE WEEKEND.

Designed to gain strength / fitness / power for a build into a road race or TT Event.

Following this Program for 4 weeks or even building it into a 3 month base will bring any rider up into form.

Any questions please contact us here at Velotec Sports.

info@velotecsports.com.au

Sample Day 2
1:00:00
Ride + SE 3 X 10

SE 3 X 10 MINUTES
STRENGTH ENDURANCE
.
EACH SET IS 10 MINUTES AT CADENCE 50 - 60 RPM USING HARDEST GEAR TO REACH THIS RPM.
.
5 MINUTES OF REST OR EASY SPINNING IN BETWEEN 10 MINUTES SETS.

Sample Day 3
1:30:00
27.96mi
Bunch Ride

Search for a local Bunch Ride . 1.5 Hours

If you cannot get on a bunch this is a Tempo 80 to 85 % Effort for 1.5 hours .

A few accelerations or hard turns on front of bunch.

Sample Day 4
1:00:00
18.64mi
Ride + efforts

TRAINER OR OUTDOORS
1.5 HOUR RIDE WITH
2*20min efforts.
10MINUTE AT LEAST IN BETWEEN EFFORT
EACH EFFORT IS 80 % MAX WATTAGE OR PERCEIVED EFFORT.

Sample Day 6
3:00:00
55.92mi
Long 90 km Ride

3 Hours on the bike ( Include Bunch ride or local racing event ) . Join a few rides together if you need to make the time up that way.

Looking for good average speeds on this ride.

Sample Day 7
3:00:00
55.92mi
90 km

Long one in the hills with tempo on the climbs.
85 % HR on Climbs

Sample Day 8
0:00:00
0.62mi
Day off

Sample Day 9
1:15:00
24.85mi
Ride + SE 4 X 10

4*10min SE (5min rest in between)

SE 4 X 10 MINUTES
STRENGTH ENDURANCE
.
EACH SET IS 10 MINUTES AT CADENCE 50 - 60 RPM USING HARDEST GEAR TO REACH THIS RPM.
.
5 MINUTES OF REST OR EASY SPINNING IN BETWEEN 10 MINUTES SETS.

Luke Bagley
|
Velotec Sports

To assist in your cycling , running journey Velotec Sports provides Training and Coaching , Mechanical Support and Exclusive Riding Events.

Luke Bagley has the following certifications for cycling and running.

Level 1 Cycling Australia Coach
Level 1 Athletics Australia Running Coach
Training Peaks Coach Certified Level 1
Body Geometry Bike Fitter
First Aid Certificate
Working With Children Check

www.velotecsports.com.au