L'Etape du Tour (11 July mini 108km) Beginners 12 week plan

Average Weekly Training Hours 05:30
Training Load By Week
Average Weekly Training Hours 05:30
Training Load By Week

Sportive Beginner 3-4 days per week

This plan is designed for the beginner Sportive rider who has only started riding in the last 6 months. The plan has you riding 3-4 days a week and progressively builds you, so that your weekends get a little longer and the workouts get a little harder throughout the plan. Don’t worry; you will improve as your plan progresses, so you will be ready for the harder workouts when you get to them. The plan uses different training zones, so you can use a heart rate monitor, power meter or just go on your 'feeling'(RPE-rate of perceived exertion). This is a great way to give yourself structure and keep you focused to attain your goals at your Sportive. Go for it and I know you'll really improve!

PLUS A FREE 30 page booklet ‘A Cyclists Guide To Riding Sportives’ Your plan comes with a FREE interactive training diary where you can enter and download all your training data, meals, heart rate and power readings. You can access your training diary from any computer, iPhone app or just print it off for a hard copy.!

CONTENTS o Introduction to Sportives o Training Explained o Which bike and equipment to buy o Clothing and kit o Bike Fit o Basic bicycle maintenance o How to ride in Groups safely o Descending and cornering tips o Nutrition Guidelines o Fuelling your ride o Why cyclists need to stretch o Event day checklist o Riding the Event

Sample Day 2
1:00:00
Testing

1. Read the section on 'zones' and choose your method to set your zones. You will find this in your 'Guide To Sportives'. 2. Follow the test procedure 3. Even if you decide to complete your entire training program on 'feel' without a heart rate monitor or power meter, complete one of the tests so that you can be objective about the scale of effort. 4. Remember to record eveything on paper or enter it in your training peaks diary .

Sample Day 4
0:49:59
Seated Hill climbs and Descending Skills

NUMBER OF REPS/CLIMBS TODAY IS '2'
The purpose of todays session is three fold
1. To develop strength for better climbing and riding into head winds. Think of today like weight training on the bike for the legs.
2. Develop descending skills, check your 'GuideTo Sportives' for 'Descending and Cornering' tips and video links.
3. At low speed and low cadence you can work on pedalling style.
Warm up 10-15min all zone 2
Now find a long hill, not too steep, but to give you around 8-10 minutes climbing time.
Select the hardest gear you can handle at approx 60rpm and climb the hill SEATED all the way. ALL AT 60RPM
Lightly grip the bars in the centre or on the brake hoods NOT DROPS.
Focus on style. Relax your shoulders and use your core to stabilise your pelvis and upper body so your torso is rock solid steady, with your knees in level with your hips close to the top tube.
Try and keep your power even the full 360 degree turn of the pedals, most riders only push at the top of the pedal stroke!
Try squeezing the pedal inwards towards the frame and imagine scraping mud off your shoe.
REMEMBER this IS NOT an interval, or race, forget time or speed, just good steady effort. Make those quads burn.
Now check it's safe to turn around and descend back down the hill. Make a note of any potholes or obstructions and every time you descend practice your descending and cornering skills. Be sensible and stay safe!
Repeat the seated climbs as per the reps at the top of this page.
Good job now warm down 10min , have a drink and go home.
TURBO alternative
warm up 10min zone 2@90-100rpm
Now select a gear that allows you 50-60rpm, you may have to increase the resistance on your turbo.
Reps (as per top of this page) x 8min@50-60rpm zone 2 or 3.
3min recoveries between each rep@90-100rpm zone 2
Warm down 5-10min
Follow style instructions as per road session above.
Wow bet your legs are a tad sore now, have a recovery drink when you get home and do some light stretching.

Sample Day 6
1:00:00
Cadence Varied

Cadence session today. The purpose of today is to train your legs and body to be able to ride efficiently at varied cadences. When you are riding your 'Goal Event' you will need to be able to pedal fast downhills at over 100rpm and slowly up a hill at 80rpm. You can do this either on the turbo or on the road slightly downhill. Choose your small front chain ring and 2nd smallest of your rear sprockets (super easy all zone 1 or 2 ONLY.) This is a cadence/recovery session NOT INTERVALS. WU 10-15min, then do 1min@80rpm then change gear one rear sprocket easier 1min@85rpm then change gear one rear sprocket easier 1min@90rpm then change gear one rear sprocket easier 1min@95rpm then change gear one rear sprocket easier 1min@100rpm then change gear 4 sprockets harder 2min recovery at whatever cadence you feel comfy in Repeat 4 more times 5 in total! WD for 10min. Relax your shoulders and use your core to stabilise your pelvis and upper body so your torso is rock solid steady, with your knees in level with your hips close to the top tube. We don't want you bouncing in the saddle, so if you find you can't control your bouncing, back off the cadence and try again. You'll get better at this session as your program progresses. Good job now have a drink and rehydrate.

Sample Day 7
1:30:00
Fun Group Endurance Ride

Have some fun today with your friends on the bike and have a cafe stop mid way, you deserve some fun after a tough weeks training. Endurance rides are the key to your Sportive so don't miss these out. If it is wet still go out, it may be wet on the day of your event! Over the coming weeks we will gradually increase the duration of these rides. Try and get out in a group today and practice group riding. Read your Group riding tips in your Guide To Sportives! Zone 2 as much as possible at a cadence approx 80-90rpm. Don’t worry if your heart rate goes into zone 3 for a short time on the hills, but try and ease back as much as possible. Stay seated most of the time to isolate your legs. But every hill practice getting out of the saddle 2 or 3 times for 10-15secs. Make sure you hydrate and fuel during your ride. See your 'Guide To Sportives' for fuel and hydration.

Sample Day 9
1:00:00
Cornering skills

As it is an easy week we can double up on your active recovery day and work on cornering skills. Find a safe traffic free small 1km or so circuit. Spend 30min to one hour practicing cornering technique. BUT FIRST Read the 'Guide To Sportives' section on 'Descending and Cornering Tips'. watch this video carefully first http://www.youtube.com/watch?v=uhzjsCk_6gM&feature=related

Sample Day 11
1:10:00
Seated Hill climbs and Descending Skills

NUMBER OF REPS/CLIMBS TODAY IS '4'
The purpose of todays session is three fold
1. To develop strength for better climbing and riding into head winds. Think of today like weight training on the bike for the legs.
2. Develop descending skills, check your 'GuideTo Sportives' for 'Descending and Cornering' tips and video links.
3. At low speed and low cadence you can work on pedalling style.
Warm up 10-15min all zone 2
Now find a long hill, not too steep, but to give you around 8-10 minutes climbing time.
Select the hardest gear you can handle at approx 60rpm and climb the hill SEATED all the way. ALL AT 60RPM
Lightly grip the bars in the centre or on the brake hoods NOT DROPS.
Focus on style. Relax your shoulders and use your core to stabilise your pelvis and upper body so your torso is rock solid steady, with your knees in level with your hips close to the top tube.
Try and keep your power even the full 360 degree turn of the pedals, most riders only push at the top of the pedal stroke!
Try squeezing the pedal inwards towards the frame and imagine scraping mud off your shoe.
REMEMBER this IS NOT an interval, or race, forget time or speed, just good steady effort. Make those quads burn.
Now check it's safe to turn around and descend back down the hill. Make a note of any potholes or obstructions and every time you descend practice your descending and cornering skills. Be sensible and stay safe!
Repeat the seated climbs as per the reps at the top of this page.
Good job now warm down 10min , have a drink and go home.
TURBO alternative
warm up 10min zone 2@90-100rpm
Now select a gear that allows you 50-60rpm, you may have to increase the resistance on your turbo.
Reps (as per top of this page) x 8min@50-60rpm zone 2 or 3.
3min recoveries between each rep@90-100rpm zone 2
Warm down 5-10min
Follow style instructions as per road session above.
Wow bet your legs are a tad sore now, have a recovery drink when you get home and do some light stretching.

Sample Day 13
1:00:00
Endurance tempo 15 min/ base 15 min

Endurance rides are the key to your Sportive so don't miss these out. If it is wet still go out ,it may be wet on the day of your event!
Over the coming weeks we will gradually increase the duration of these rides.
Warm up today 'NONE' as you start in a steady Zone 2 anyway.
During today's ride keep repeating 15min Zone 2 then 15 min zone 3.
Warm down 10 min all zone 2 unless your last effort was zone 2 anyway.
Stick to the zones set as much as possible at a cadence approx 80-90rpm. Don’t worry if your heart rate goes above the zone for a short time on the hills, but try and ease back as much as possible.. Stay seated most of the time to isolate your legs. But every hill practice getting out of the saddle 2 or 3 times for 10-15secs. Make sure you hydrate and fuel during your ride. See your 'Guide To Sportives' for fuel and hydration.
Phew that was a bit tough!
Have a recovery drink today you will have used up a lot of energy from your muscles that needs replacing. See your 'Guide To Sportives' for fuel and hydration.

John Bennett
|
JJ Pro Cycling Centre

I've had great success at coaching Novices-National Champions and Professionals. Seniors, Ladies, Juniors and Masters at Road Racing, Time Trialling, Duathlon and CycloCross.