THE UAE’S BIGGEST CYCLING CHALLENGE IS BACK!
This is the 10th edition of the Cycle Challenge which has continued to grow since inception to include participants from all over the world. It is now part of the UCI grand Fondo World Series
The training plan for the 2019 edition ends on the 29th November 2019, there is a voucher code for this plan if you have entered the event, which means it's complimentary courtesy of the organizers and sponsors.
The plan can be applied to your Calendar at any stage leading up to the event on the 29th November and you will receive all of the workouts, ride, massages and gym sessions scheduled.
It has been designed by coaches
Alasdair Garnett (UCI Level 3 and TrainingPeaks Certified)
Timothy Kock (UCI Level 1 and TrainingPeaks Certified)
Anriette Schoeman (UCI Level 1 Certified)
in collaboration with the event organizers, for more information about the coaches;
Alasdair Garnett: https://www.trainingpeaks.com/coach/agarnett
Tim Kock: https://www.trainingpeaks.com/coach/timkock
Anriette Schoeman: https://www.trainingpeaks.com/coach/anrietteschoeman
For personalized coaching please contact us or the organizers directly.
Included in the plan are the three Build-Up Rides (BUR) ;
- Friday 20th September – 35km at Al Qudra Cycle Path
- Friday 11th October – 50km at Al Qudra Cycle Path
- Friday 1st November – 65km at Al Qudra Cycle Path
There are regular weekly training rides as well;
Monday: Revolution Nights Wheels Roll at 7:30PM BOS ( Al Qudra Cycle Track)
Wednesday: Train Dubai at the Dubai Autodrome
Friday: Team Cycle Safe Dubai Ride (various distances - 35km, 45km, 65km, 85km, 104km)
Saturday: Legendary Coffee Ride to Bab Al Shams 65km
Check the 1st Workout as this has important information and attachment for understanding the training plan.
Contact the organizers: http://cyclechallenge.ae/contact/
For FAQ's: http://cyclechallenge.ae/information/faqs/
Route Maps: http://cyclechallenge.ae/information/routes-maps/
Cycle Safe Dubai: http://cyclesafedubai.com/
Location: Gather at the Bottom Of The Stick (Aka BOS/BOTS).
Roll out steady with a build up to 30kph until Tent +-9km
After Tent, team Build Up to 34kph until the end of the Stick (Gathering Point +- 17.5km )
Gathering Point, Roll up to 34kph until Tent – ( +-26km mark)
From Tent Full Gas for last 7km (Single File From Tent over Bridge)
Full Gas until to the 2km to Go Sign (NB Single File From Tent over Bridge)
Last 2km roll into the Finish Area
Revolution Nights GPX link
Contact for more information;
Revolution Cycles Dubai
Tel: +971 4 369 7441
Mob: +971 50 680 4528
Indoor Spin, low Zone 2
Zone 2 10 mins
Zone 3 5 mins
Zone 2 5 mins
Cool down Zone 1 5 mins
Gym / Core Workout
Head off to Fitness First - http://uae.fitnessfirstme.com/
5 minutes easy pedaling at 80-90rpm Zone 1
8 minutes progressive;
- 5 minutes increase intensity every minute.
- last 30 seconds 110+rpm.
Recover for 3 minutes
3 x 10 sec sprints within 2 minutes
Recover until ready for race / test
20 Min FTP test
No eating 1 hour before
No stimulants / supplements before
20 Min test to determine FTP.
Your goal is to maintain the highest possible average power output for the 20 minutes.
Don't start too hard and blow up after 4 or 5 minutes with a drop in power and then an all out effort for the last 2 or 3 minutes with a 'sprint' to the end. A consistent power output will provide a realistic indication of what you are capable of producing for a full hour.
Workout steps are a guide and will result in a slightly higher FTP, but the goal is to go as hard as possible in order to get a true value for your FTP.
Gym / Core Workout