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Rosiir trainingsschema 12 weken 4 x fietsen per week (8-12 u/w)

Author

Guido Vroemen

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Length

12 Weeks

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Plan Description

Doel: uitfietsen van een toertocht tussen de 80 en 100 kilometer.

Basis trainingsschema van 4 keer trainen per week.
Dit trainingsschema werkt met hartslag zones / vermogenszones. Voor uitleg van de zones zie de website van http://scienceintraining.com/

Gebruikte afkortingen
WU = warming up: infietsen in zone 1
P = pauze (rustig fietsen tussen 2 versnellingen door)
SP = serie pauze (rustig fietsen tussen 2 blokken versnellingen)
min = minuten
CD = cool down: uitfietsen in zone 0-1



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
9:30 hrs 6:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
9:30 hrs 6:00 hrs

Training Load By Week


Guido Vroemen

SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
Exercise Physiology
Performance testing and optimalization of Peak Performance
Powermeters (sale and analysis of data)
Injury analysis, -rehabilitation and -prevention
Bikefitting
Sportsnutrition
Monitoring performance and trainingprocess

Training and coaching for 250 euro/month
(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )