Mallorca Camp Preparation Hobby/Tour (8 Weeks: avg 8-10 hrs week)
Author
Velocious Cycling Adventures
All plans by this CoachLength
8 Weeks
Typical Week
7 Bike
Longest Workout
3:15 hrs
Plan Specs
cycling road cycling beginner intermediate base period
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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This 8-week training plan is designed to build your base fitness to ensure you have the best camp experience possible. This plan is for tour/performance level riders training 8-10 hours a week. The plan is based on power, heart rate, or perceived exertion so that it can be used by anyone. If you have any questions, please contact Kathy Watts at kathy@velociouscyclingadventures.com.
Here's a little about the camp you'll be attending: From March through May, it's all about cycling on this wonderful Spanish island in the Mediterranean. Part of Mallorca's charm is its cycling culture; for years, pro teams have come to the island in the early season because the warm temperatures, quiet roads, and variety of terrain are perfect for training. Cyclists and triathlon riders from all over Europe have now made this island their training and vacation spot of choice. In fact, over 100,000 cyclists visit every year! The towns and villages have embraced this ecotourism and developed a bicycle trail system throughout the island, even paving many of the rough country roads. Merchants cater to cyclists with bike-friendly cafes at each town square and mountaintop. Cyclists from North America are just now realizing what they're missing. Join our next winter training camp in Mallorca, get some awesome base miles under your belt and find out why it's the best cycling on earth! Read more here: http://www.velociouscyclingadventures.com/mallorca-cycling-camp.
Stats
Sample Day 1
WU:
5-15 min in Zone 1 up to Zone 2 (RPE 2-3), including 3 x 1-minute fast-pedal drills in a small gear at 95+ cadence, resting 1 minute between.
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TEST:
20-Minute Threshold Test
Once warm, find a longer stretch of road or low-grade climb that will allow you to complete a maximal 20-minute effort. Don't start too hard, but make sure the final 15 minutes are everything you have. You're going for the highest possible average power and heart rate!
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CD:
Spin easy for 15-20 minutes
Sample Day 2
You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Level/Zone 1 today. Take it easy and look at the scenery.
Sample Day 3
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone.
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring
Sample Day 4
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone.
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring
Sample Day 6
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
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MS2:
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring
Sample Day 7
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone.
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring
Sample Day 9
WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone. Throughout the ride, complete 5 all-out sprints of 10 seconds as hard as you can go, spinning easy at least 5 minutes between intervals.
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 95+ rpm during sprints; 85+ rpm in Endurance
TERRAIN: Pick a variety of terrains; short climbs, long flats, downhill
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring