TGH2013

Average Weekly Training Hours 08:19
Training Load By Week
Average Weekly Training Hours 08:19
Training Load By Week

Cat 4 Woman

Sample Day 1
1:00:00
Spin Drills

WU (warm up) 10 mins; at RPE (rate of perceived exertion) of 2.5-4/10 (zone 2HR) do 10X2 mins of spinning at a rate such that you're not bouncing in the saddle - aim for >95rpms; 1 min easy spin at your comfortable cadence between sets. Finish with 15 mins steady zone 2 at 90-95 rpms; CD (cool down) rest of time

Sample Day 2
1:00:00
Steady zone 2 efforts

WU 5 mins; 2X20 mins at 90-95rpms at zone 2 - 2.5-4/10 RPE; 5 mins easy spin between. Finish with 5X15 secs high cadence with moderate resistance - 45 secs easy spin between; CD rest of time

Sample Day 3
1:00:00
Power Builders

WU 5 mins; 5-7X3 mins in zone 3 (4-5.5/10 RPE) at 70-80 RPM's; 2 mins easy spin between sets; steady state zone 2 (2.5-4/10 RPE) rest of the time at 90-95 rpms.

Sample Day 5
2:30:00
Team Ride

Working on riding in a peleton.basic bike handling skills...mostly 3-5/10 on RPE, hills 5.5-8RPE

Sample Day 6
2:30:00
Team Ride

Working on riding in a peleton.basic bike handling skills...mostly 3-5/10 on RPE, hills 5.5-8/10 RPE

Sample Day 8
1:00:00
Spin Drills

WU (warm up) 10 mins; at RPE (rate of perceived exertion) of 2.5-4/10 (zone 2 HR) do 10X2 mins of spinning at a rate such that you're not bouncing in the saddle - aim for >95rpms; 1 min easy spin at your comfortable cadence between sets. Finish with 15 mins steady zone 2 at 90-95 rpms; CD (cool down) rest of time

Sample Day 9
1:00:00
Steady zone 2 efforts

WU 5 mins; 2X20 mins at 90-95rpms at zone 2 - 2.5-4/10 RPE; 5 mins easy spin between. Finish with 5X15 secs high cadence with moderate resistance - 45 secs easy spin between; CD rest of time