This is a 3 month plan, ideal for >3months out from event. It is intended to get you rolling on a plan, establish a well rounded cycling fitness and prepare you for specfic training in the final months before the event. It is suitable for any level of fitness as it tailors more towards the time limitation ... fitter you are the harder/further you will go ! (and vice versa!) For those training for endurance events (fondo, mtb marathon, 8 - 24 hours) but working full time this will provide a good general fitness and cycling ability you can transform to a great race specific fitness in the last 3-4 months before your event. This plan uses the same principles I have used for fondos, big tours and Leadville success for busy people with jobs and families. Please feel free to email me email@example.com for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule. Thank you for checking out my plans! (Last Update Dec 2015)
*Today is to get your body and mind ready for upcoming test or race. * Triple check that bike works, bolts tight, tires are in good shape, devices working/calibrated. WU: Overall RPE Of this ride should be LOW (5 / 10 ). The short efforts should be 9-10/10RPE WU: 15min building hr to 70-75%mhr *incuding some <5sec efforts and HIGH rpm work is great . Main WO: = 4x45sec max efforts, each should be slightly harder and should be done mostly seated. - at least 5min recovery between efforts super easy pace to ensure no fatigue tomorrow CD: spin down and remember to eat/drink promptly after your workout and have your gear ready for tomorrow.
PLEASE PLEASE DO NOT DO THIS WITHOUT A PERFORMANCE METRIC (IE. NEED MORE THEN JUST HR or JUST TIME) * Make sure you can return to this location (or have reliable power meter). * Imporant to have distance or wattage to track your progress (PERFORMANCE METRIC) * if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email * CP3 done on Big Hill . Start on flat if not 3min (preride hill to guage) * Cp20 can be flat on a block or out and back (minimize wind influence) OR a long 20+min climb WU: Like a race. Be sweating and activated before the workout. If you don't have a personal WU try 20-30min w. 3-4 x 45sec hard efforts with slightly higher cadence Main WO: - Complete a 3min TT holding the best Power output you can for 3min - 10min very easy spinning - 20min TT holding best power output for 20min * Record all metrics possible (HR, Power, DIstance, Speed, weather, RPE ... avg and max as applicable) CD: Spin easy to finish time POST: TELL ME EVERYTHING ABOUT THE DAY / INTERVAL YOU CAN . TELL ME HOW FAR / WHERE YOU GOT / DATA YOU RECORDED ETC. !!
GOAL: to get a very small bit of running practice AND DO ACTIVE FLEX in, this is a very SMALL dose of running so focus on form and not on VOLUME. Everone will use this skill aquisition differently. IT might let you continue traing in bad weather or on business trip OR WU: => 5-10min active flex ( Knee hugs, sumo squat, side lunge, inch worm, scorpion, founders, flying eagle, superman, warrior1/2/3 etc) => 5min run drills (Carioca, butt kickers, high leg lifts, Carrioca to run, one leg butt kickers, A/B/Cs, ) MAIN WO: 15 min alternate 1min walk / 2min 90rpm running * while running focus on using 90+rpm by using a metronome or counting 15+leg lifts per 10sec. feet should be lifted off ground vs. stomped onto ground ... a quick turnover and very QUIET stride is goal.
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum R... : ACSM's Health & Fitness Journal http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times. 1. Skipping w. rope OR Jumping Jacks (total body) 2. Pullup or Rope ROw (swingset?) or Dumbell row 3. Push-up Upper body 4. Abdominal crunch Core 5. Step-up onto chair/box Total body 6. Squat Lower body 7. Triceps dip on chair Upper body 8. Plank Core 9. SKipping or High knees/running in place Total body 10. Lunge Lower body 11. Push-up and rotation Upper body (flag pushups) 12. Side plank Core Right 13. Side Plank Core Left
* Moderate load and RPM challenges your Muscular Endurance which improves average speed in races and key factor in Endurance races
15-30min total time
WITH 5 x 30sec spinups to max cadence and 1-2 max 10-12 sec sprints seated or standing depending on your limiter.
3 x 10 min ON 80-90 %MHR 70-80RPM and
- OFF 2min Easy 95/105 rpm EASY
Then finish ride easy endurance @ 95+RPM
Let me know if need help to overcome a recurring injury/pain or improve your movement posture through your day at work, play or for sleep Spend at least 15min on a trouble area today Google 'Mobility Wod' + area (ie. back, knee etc) Common Areas: 1) IT Band http://www.youtube.com/watch?v=m6Fy5pvvm-U 2) Low Back http://www.youtube.com/watch?v=zT657soclws 3) Knee Pain http://www.youtube.com/watch?v=X0jgpcRXiUE 4) Glute / Hamstring Pain http://www.youtube.com/watch?v=5WQrUHNMNVw
* Moderate load and RPM challenges your Muscular Endurance which improves average speed in races and key factor in Endurance races WU: 15-30min total time WITH 5 x 30sec spinups to max cadence and 1-2 max 10-12 sec sprints seated or standing depending on your limiter. MAIN WO: 3 x 10 min ON 80-90 %MHR 70-80RPM and - OFF 2min Easy 95/105 rpm EASY Then finish ride easy endurance @ 95+RPM