Welcome to the Bike Like Me 6 Week Plan!

Hopefully you enjoyed our last plan in July. This new plan presumes a basic level of fitness and is suitable for riders of every ability. The key sessions on this plan are hard working sessions so no matter what stage of fitness you are at, you will get something from them. Every Monday we will run a Guided online session of that weeks main session with Eve McCrystal, one of Ireland's best women racers.

Be sure to warm up for at least 5-10min before you start the workout! A 10-15min cool down is equally important to spin your legs, and allow your HR come down gradually before stopping pedalling.

To get the most out of these structured working sessions, it is important you conduct additional training during the week. A minimum of 3 cycling sessions per week is recommended in order to stimulate training adaptation. Not every session needs to be a hard one!.....riding steady effort (still being able to talk) applying a consistent pressure on the pedals will develop aerobic fitness. The more of this you can do every week the better.

This session could be repeated during the week once you leave 2 days before doing it again.

Even easier is to follow the full 7 day plan we have laid out for you!!!

The plan is written in order that you can follow the prescribed intensity and structure using RPE (Rate of Perceived Exertion). It is a 1 - 10 scale with 1 being very very light effort and 10 absolutely flat out.

There is an attachment on every Mondays workout which you can save for reference and keep beside you during the session in order to measure your effort correctly.