Spinneys Dubai 92 Cycle Challenge 2019 - Intermediate

Author

The Practice

All plans by this Coach

Length

14 Weeks

Typical Week

1 Custom, 6 Bike, 1 Strength, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

THE UAE’S BIGGEST CYCLING CHALLENGE IS BACK!
http://cyclechallenge.ae/

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.

Useful Links:
Contact the organizers: http://cyclechallenge.ae/contact/
For FAQ's: http://cyclechallenge.ae/information/faqs/
Route Maps: http://cyclechallenge.ae/information/routes-maps/
Sponsors: http://cyclechallenge.ae/information/sponsors/
Cycle Safe Dubai: http://cyclesafedubai.com/

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:04
Training Load By Week
Average Weekly Training Hours: 09:04
Average Weekly Breakdown

Timothy Kock

Tim is a Level 1 UCI Coach, multi-discipline sport coach that includes Cycling, Field Hockey & Squash.

Assistant coach at a high performance & lifestyle facility in Johannesburg, South Africa, with a holistic, athlete centered and evidence based providing the following;

Custom periodised and polarised plans optimized continually

Power, VO2 & Moxy Testing

Club with training rides, camps & skills for Road, MTB and Track

Bike set-up

Nutrition

Race tactics & strategies

Back to Plan Details

Sample Day 1

1:10:00
21.81mi
84.3TSS
Revolution Nights 36km Ride

Start 7:30pm
Location: Gather at the Bottom Of The Stick (Aka BOS/BOTS).
Distance: 35.1km
____________________
Way Out:
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 )
____________________
Way Back:
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
https://ridewithgps.com/routes/25208690

Contact for more information;
Revolution Cycles Dubai
Tel: +971 4 369 7441
Mob: +971 50 680 4528
www.rcdxb.com

Sample Day 2

0:25:00
11.7TSS
E2: Aerobic Endurance 25 Mins - Indoor Cycling

Indoor Spin, low Zone 2
Zone 2 10 mins
Zone 3 5 mins
Zone 2 5 mins
Cool down Zone 1 5 mins

Sample Day 2

1:00:00
42.3TSS
Gym / Core Strength

Gym / Core Workout
___________________
Head off to Fitness First - http://uae.fitnessfirstme.com/

Sample Day 3

0:20:00
17.8TSS
Warm-up

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

Sample Day 3

0:20:00
34.45TSS
Test: FTP / MMP / LTHR

20 Min FTP test
No eating 1 hour before
No stimulants / supplements before

Sample Day 3

0:20:00
35.8TSS
Test: FTP / MMP / LTHR (no powermeter)

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.

Sample Day 4

1:00:00
42.3TSS
Gym / Core Strength

Gym / Core Workout

Spinneys Dubai 92 Cycle Challenge 2019 - Intermediate

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