WEEK 1 AIM: To get used to the Perceived Rate of Exertion scale, to get the blood flowing and the sweat flowing, and to work on stamina and endurance as well as hitting some of the 'high notes' required to bring your form and condition up. Oh yes, and to get you up some hills!
10 mins w/up PRE 4 or so, spinning (basically light pedaling)
5 mins PRE 5
5 mins PRE 6
2 mins PRE 3 very easy
then (these are Over/Unders):
2 mins PRE 6
2 mins PRE 7
repeat 4 times (so 16 mins in total, no break between PREs)
4 mins break
2 mins PRE 5
1 min PRE 6
45 secs PRE 7
30 secs PRE 8
15 secs PRE 9
5 secs PRE 10
repeat twice (so 4 mins, again no break))
10 mins cool down
20 mins warm up PRE4 or so, very easy, light spin
3 mins PRE 5
3 mins PRE6
3x20 secs Full Gas sprints, 10 secs between sprints
3 mins Easy PRE 4
3 mins PRE 6
3 mins PRE 7
no break, repeat x2 (so this is 12 mins)
4 mins PRE 4 (or anything as long as it is recuperation/rest speed)
2 mins PRE 6
1 mins PRE 7
1 min PRE 8
1 min PRE 7
2 mins PRE 6
3 mins break in between, do 2 sets
On Last PRE 6 section, add on 15 seconds Full Gas sprint to 'The Line', raise arms, practice victory salutes!
Cool down 5 mins
20 mins w/up try to get to PRE 6 for last 5 or so then a minute's little break, easy before:
10 mins PRE 8 - this is basically TT speed, take 1st minute to get into it, last 1km hammer - if on FLAT terrain this is just a basic TT effort, HILLY (is rolling) terrain also ok.
4 mins easy PRE 4
20-25 mins: Either do - 20 mins or thereabout climbing, PRE 7 for the majority but every 4th minute put in a 30 secs attack, also last 1km should be balls out!
OR IF NO HILLS at 20 mins, do 20 mins like this:
2 Min PRE 6
2 mins PRE 7.5 steady
2 mins PRE 6 but launch attack every minute (so that is 2 attacks, should last 15 secs,
& Repeat 3 times (so, 18 mins)
& straight from last sprint to 2 mins building effort to 'The Line' - last 30 secs should be killing ya!
5 mins very easy
PRE 6 for remainder til last 10, easy, but before you finally start cool down:
3x 20 secs Full Gas sprints with 10 secs no pedaling between
Choose a hill, anywhere from 700m-1.5km in length, if steep, all ok, it not - ride harder!
Easy there 10-15 mins
then back to PRE 6
#1: ease PRE 5, spin
#2: half PRE 5, 2nd half PRE SMASH!
#3: PRE 6 but every 1.3, 10 second seated or standing attack
#4: ease again
AND IF you are fit enough:
#6: Ease again
10-15 easy to cool and home.
Can do 5 hours if you are used to the bigger rides at the weekend. However, be aware of leg hurt and ride accordingly, as yesterday may have hurt! If so, pull it back and do 2-3 today, all ok, tomorrow is important this weekend.
Cafe ride this one, enjoy and ease it. Tomorrow will be hard enough. PRE 5 average here is ok
OK so this is an endurance ride, and in the hills, so speed, as with the Everesting (for most of us) is not the priority. Gaining endurance is. SO, go ride, do enjoy, PRE 5-6 on flats is ok, if you are a climber, PRE 7 on hills, if not, take it a bit easier. If in a hilly region, aim for 1600m-2200m climbing, according to your feeling and your abilities.
PRE 4 ok, also PRE 5, but be sure not to exert too much. Plenty of sweaty stuff to come! Hills are fine but again not too steep and spin it, like PRE 5 spinning.