Cycling 300K Brevet--Karen Buxton

Average Weekly Training Hours 12:07
Training Load By Week
Average Weekly Training Hours 12:07
Training Load By Week

Sample Day 1
0:45:00

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Sample Day 2
1:00:00

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Spin in the 1-2 zones to round out the hour.

Sample Day 3
1:00:00

Warm-up on the stair climber or elliptical trainer for 5 to 10 minutes and then complete the exercises in the order listed. 2 sets, first set light weight, rest interval 60" and then the second set a bit heavier. Controlled, moderate pace movements and complete both sets before moving on to the next exercise.
1) Bench Press
2) One-arm dumbbell rows
3) Shrugs
4) Dumbbell curls--single arm
5) Tricep Ext.
6) Neck Flexion
7) Lateral Neck Flexion
8) Neck Extension
Finish up the sessions with at 10-15 minute spin on the trainer or stationary bike,

Sample Day 3
0:15:00

Back and abs

Sample Day 4
1:00:00

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 6
0:15:00

Back and abs

Sample Day 6
4:00:00

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone 2-3. Seated on most hills.

Karen Buxton
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Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com