Here it is, the training program that will get you ready to ride a 200K, in May, and do it in style.
Before we go further, here is one important item to note. Long distance riding can be intimidating. Please do not let this be so. Everyone rides their first long ride by first riding a lot of shorter ones. That’s the case here. A large number of first time Audax 200K riders have never ridden a 100 mile ride before doing the full on 125 miler. This is a great way to get into the spirit of “going long.”
A big part of the training schedule I’m outlining below is that one thing leads to another. Each step gets one ready for the next. It is consistency that is the golden key here. It’s possible to miss an occasional activity or workout, and still be okay. But remember always, it is just not possible to be consistent only part of the time.
With that in mind, I’m pleased to present the following strong suggestions.
January:
In last Wednesday’s post we recommended the following weekly training program. Follow this for the month of January.
Monday: ½ hour Core work
Tuesday: 1 hour Spin Class
Wednesday: ½ hour Core work & 1 hour Strength training
Thursday: 1 hour Spin Class
Friday: ½ hour Core work. & 1 hour Strength training
Saturday or Sunday: 2 to 3 hours integration riding
Time Commitment = 7.5 to 8.5 hours per week.
February:
Weather will be a challenge this month, but we’re not upping the ante all that much.
Monday: 45 minute Core work
Tuesday: 1 hour Spin Class
Wednesday: ½ hour Core work & 1 ¼ hour Strength training & 1 hour easy ride
Thursday: 1 hour Spin Class
Friday: 45 minute Core work. & 1 hour Strength training
Saturday or Sunday: 2 to 3 hours integration riding
Time Commitment = 9.25 to 10.25 hours per week.
March:
Monday: 45 minute Core work
Tuesday: 1 hour Spin Class
Wednesday: ½ hour Core work & 1 hour easy ride
Thursday: 1 hour Spin Class
Friday: 45 minute Core work.
Saturday: One hour easy low intensity
Sunday: 3 to 4 hours integration riding
Time Commitment = 9 to 10 hours per week.
Note: Do the “45 mile Tune Up” on March 21!
Early April:
Monday: 15 minute Core work
Tuesday: 2 hour low intensity ride
Wednesday: 15 minute Core work & 1 hour easy ride
Thursday: 1 ½ hour workout ride
Friday: 15 minute Core work.
Saturday: 1 hour easy low intensity
Sunday: 4 to 4.5 hours integration riding
Time Commitment = 10.25 to 10.75 hours per week.
Note 1: “Workout Rides” 15 minute warm up, 1 hour at mid aerobic ranges with three to four each 3 minute bursts at high aerobic effort. 15 minute warm down
Note 2: Do the “45 mile Tune Up” on April 11!
Late April:
Monday: 15 minute Core work
Tuesday: 2 hour low intensity ride
Wednesday: 15 minute Core work & 1 hour easy ride
Thursday: 1 ½ hour workout ride
Friday: 15 minute Core work. 1 hour ride, spinning easy
Saturday: 2 hour easy low intensity
Sunday: 4 to 4.5 hours integration riding
Time Commitment = 12.25 to 13.75 hours per week.
Note: Do the “65 mile Tune Up” on April 25
26 April through 2 May: Keep the same schedule as Late April
3 May through 9 may: Dial it down! Keep the core work, ride only 7 to 8 hours
9 May to 15 May:
Monday: Rest Day
Tuesday: 2 hours very easy
Wednesday: 1 hour easy
Thursday: 1 to 1.5 hours easy
Friday: NO!
Saturday: REALLY NO!
Sunday: Do the Audax Ride and enjoy your day!
This just what I needed, good timing in spotting it too, thank you :)
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