Yesterday I said I’d elaborate on this. Here’s the scenario; You want to do the Cheaha Two Day Tour. You are ready to do the Audax 200K. That means you’ve been tapering and resting during last week and this one, but you are trained up and ready to do a 200K in one day.
So here’s the plan. Do the Audax 200K on Sunday. Next week, rest on Monday, and use the rest of the week as a “long hard” week as follows.
1) Tuesday through Sunday. Do 10 to 15 hours of training.
2) 8 to 10 hours should be on the bike.
3) 2 to five hours should be other training, i.e. swimming, running, stretching, core and abs work, etc.
4) eat well and rest well.
How to capitalize on the above work. After the coming week, you will have seven weeks prior to the Cheaha Two Day Tour. Your training should look something like the following.
1) Week of June 1 thru 7: This is a light week. Focus is on recovery. Eight hours of training. No less than one hour at any time. No more than three hours on any day. Longest days should be Saturday and Sunday. Efforts should be very light. Stay in very low aerobic zones.
2) Week of June 8 thru 14: This is a build week. Focus on form. Ride a heavy bike. (Loaded to 75% of your touring weight) 10 to 12 hours. Monday is a rest day. No ride less than 1.5 hours. Saturday should be a two to two and a half hour ride. Sunday should be a three to four hour ride.
3) Week of June 15 thru 21: Build week. Monday is a rest day. Focus is on endurance. Go longer. 12 to 14 hours. At least two rides at full tour weight. No ride shorter than 1.5 hours. Early in the week is for shorter rides. Saturday should be a two to four hour ride. Sunday should be a five to six hour ride. (These can be reversed if that is helpful.)
4) Week of June 22 thru 28: Build week. Monday is a rest day. Focus on Power Development. No more than 10 hours. Reduce bike weight to about 60% of full touring load. Do lots of hill work. Focus on staying inside yourself. Do not go anaerobic on the climbs until you are within 10% of the top of the hill! Shorter rides in the early week. No ride less than 1.5 hours. No ride more than four hours.
5) Week of June 29 thru July 5: Build week. Monday is a rest day. Focus on long and heavy. Ride at full 100% of tour bike load. 15 to 17 hours. No ride less than two hours. Shorter rides early in the week. Saturday should be a three to four hour ride. Sunday should be a five to six hour ride. (Swap Saturday, Sunday, and Friday rides around if this is helpful.)
6) Week of July 6 thru 12: Taper week. Focus on recovery. Monday is a rest day. Tuesday is a very light day. Reduce bike weight to less than 50% of tour load. Only a total of eight hours. No ride shorter than 1.5 hours, only one long ride on the weekend, and limit that to two to three hours.
7) Week of July 13 thru 19: Rest and prep week. Focus on preparing for the ride. Use discipline. (You are going to be feeling strong and frisky. Resist the urge to "open the throttle"!) Only six hours total. Do not ride hard! Light bike. Finish riding early in the week. Thursday is a very light day. Friday is a rest day.
Do something a lot like the above. Resist the urge to do sprints and long power sets. Have fun on the bike, and you will be ready to do the tour in style.
Incidentally, I will be leading a few longer “tune up” rides on the weekends for those who are interested. You need to contact me and let me know you are “in.” for these.
No comments:
Post a Comment