Beginner or intermediate rider looking to make the most out of there muti-day ride or 1 day mega ride. (MS 150, B2B Ride, Death Ride, Ride the Rockiesfor ex.) This program is designed for some one who has reasonable general fitness and has ridden there bike at least once a week for the past month. Those under taking a tour ride like the Pan Mass challenge, Harpoon B2B ride, or other ultra distance ride and using this plan should be able to commit a minimum of 5 hours per week and up to 10 to train. The later for the intermediate cyclist. included is training zones doc. and key details on how to adjust plan for the self coached athlets.
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Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) Push the pedal forward over th etop of the circle then down, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.
Ride in 1-2 zone.
find some short hills to ride. stay seated and find steady rhythm.
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
just get out and enjoy riding!
Steady ride in zone 2. keep RPM's high and focus on a smooth efficient pedal stroke especially towards the end of the ride.
Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.
easy ride today. get ready for a big effort on thursday.
Nothing hard here - this is just good time in the saddle!