TRAINING PLAN UNITED KINGDOM
6COUNTRIES
04-12 SEPTEMBER DAYS 9 8800m CLIMBING
1200km
SWITZERLAND
luminoTOlumino.com
1
TRAINING PLAN 1 Target audience – This plan is designed for the occasional or new-to-cycling rider. The plan takes into account the fact that, as a rider, your time to train will be limited and so mid-week sessions will be limited initially to 60 – 90 minutes. It is recommended that you visit your doctor and get a health check before starting any vigorous exercise. Please make sure that you keep your eyes on the road ahead, observing
If you experience any discomfort whilst riding, consult a medical professional before continuing.
Making the right start – Rest is as important as rides
Week 1 Ride type
Nutritional advice
Notes
Saturday
1 hour’s riding at an easy pace. Make sure your bike is working well and everything is ready to go for tomorrow
Sunday
2 hours’ riding at an easy pace. Find some hills – they don’t need to be massive or steep – and if possible aim to ride over three of them, not fast, just over them
Monday
Rest day – no riding, but try and keep active if possible
Maintain a healthy diet; keep well hydrated and how about one less coffee today?
Rest days help you recover from your training; they are as important as the riding days
Tuesday
Evening ride – 60 minutes. Keep a steady pace
Remember to drink on your ride
Training straight after work? Don’t skip lunch today
As a rule of thumb, a normal 750 ml bottle should be OK for 90 minutes in the UK
On slightly longer rides, stick a muesli bar in your back pocket just in case
Wednesday
Take a bottle of water, and don’t forget to have a sip every 10 minutes or so
Relax and enjoy the ride
On the hills, keep the gears low and relax. Stay seated if possible when riding up the hills as this will use less energy, but it’s OK to get out of the saddle if you need to
Another rest day – enjoy it
Thursday
Evening ride – 60 – 90 minutes. Keep a steady pace and enjoy the evening sun (fingers crossed)
Friday
Another rest day – let’s get ready for the weekend
Lumino ride training plan – © Total Cycle Coach 2015
2
oncoming vehicles and traffic calming measures, junctions, side roads etc. when riding and that you obey the laws of the road.
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Stepping up the distance – Thinking about fuelling your rides
Week 2 Ride type
Nutritional advice
Notes
Saturday
2 hours’ riding today. If you can find some hills, don’t avoid them
Two bottles today, though one doesn’t need to be full. Once we get to 2 hours’ riding, it’s wise to take a sports drink instead of water
Have a gel in your back pocket, and get into the habit of having it after 90 minutes or so
Sunday
Big day today – 3 hours’ riding. Ride at a steady pace and don’t push too hard
Definitely two bottles on your bike and use a sports drink instead of water
Have a couple of gels or energy bars in your back pocket and have one half way round your ride
Monday
Rest day
Plain water is OK for this ride
Don’t forget to put a bar in your back pocket – just in case
Tuesday
A nice evening ride of 60 – 90 minutes. Don’t go crazy; enjoy the ride and start building the habit of training regularly
Remember to drink on your ride
Training straight after work? Don’t skip lunch today
Rest day – make the most of it. We’ll start the harder mid-week rides next week
Feet up
Another easy ride, 60 – 90 minutes
Water in your bottle and practise drinking whilst you ride
Rest day
Yes, another rest day – good aren’t they?
Wednesday
Thursday Friday
Lumino ride training plan – © Total Cycle Coach 2015
Remember to keep your kit clean. Wash it regularly at 30 degrees with no softener
TotalCycleCoach.com
3
TRAINING PLAN 1
Week 3
This week – Some harder mid-week rides (but not too many) Ride type
Notes
2 hours’ riding
Remember it’s two bottles (just in case) and you can use a sports drink today
Have a snack half way around to keep your energy levels up
Sunday
3 hours’ riding. During this ride, make 2 x 3 minutes blocks where you would find it hard to hold a conversation if someone started talking to you. Pedal faster and push harder down on the pedals
Remember to drink as you ride. It’s easy to forget, so have a sip every 15 minutes or so
Don’t forget to take a spare inner tube (or two)
Monday
What happens on a Monday? That’s right – a rest day
Tuesday
60 – 90 minutes’ riding. This evening make 3 x 2 minutes bursts where you increase the revs – pedal faster
Saturday
Wednesday
Thursday
Friday
Rest days are the key to getting stronger and faster; they allow your body to recover
Don’t forget to drink
Allow some time between intervals to recover and have a drink
45 – 60 minutes riding – a very easy ride, low gear
This is a pure recovery ride. Active recovery helps promote and speed up recovery
Even though it’s a short and easy ride, don’t forget to take something to drink
Rest day
It’s Friday night – go out and enjoy yourself
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
4
Nutritional advice
TotalCycleCoach.com
Week 4
A recovery week – This allows you to recover from your riding and helps you build back stronger for the next phase of training Ride type
Saturday
3 hours – let’s keep the riding going even in a recovery week
Monday
What better way to start a recovery week than with a recovery day?
Tuesday
Rest day
Wednesday
Rest day
Friday
60 – 90 minutes’ riding at a comfortable pace
Notes Go out, leave the bike behind and enjoy yourself
Day off
Sunday
Thursday
Nutritional advice
Don’t forget to keep your fluid levels topped up, even though it’s an easy week
Remember to keep your kit clean. Wash it regularly at 30 degrees with no softener
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
TotalCycleCoach.com
5
TRAINING PLAN 1
You’ve got a great base – Let’s build on that
Week 5 Ride type
Notes
Saturday
2 hours’ riding. During this ride, make 4 x 4 minute blocks where you would find it hard to talk if someone had a chat to you. You can do this on the flat or on a hill
Keep on drinking. Sometimes it’s easy to forget when you are concentrating on pushing hard on the pedals.
We’re getting serious now
Sunday
4 hours’ riding. Your first big day – so go at your own pace. It’s OK to stop for a coffee and cake though
Apart from having coffee and cake, don’t forget to keep well hydrated. A sports energy drink will also help replace lost carbs
Cake? Come on, it’s why we ride bikes
Monday
Rest day
Tuesday
60 – 90 minutes’ riding with no hard efforts – just an easy pace to help your legs recover from the weekend
Wednesday
Thursday
Friday
How do your legs feel after yesterday?
Water in your bottles
Rest day 60 – 90 minutes’ riding. During this ride, make 5 x 2 minute bursts where you just ride as fast as you can. Check your bike is in good working order before your big weekend
The traditional day of rest
Lumino ride training plan – © Total Cycle Coach 2015
6
Nutritional advice
TotalCycleCoach.com
The only way is up – Let’s go with a BIG weekend
Week 6 Ride type
Saturday
Your first big weekend. So today aim for 4 hours, riding at a steady pace. And don’t forget to fill your bottles before leaving home
Nutritional advice
Notes
This weekend is all about coffee and cake. So find a nice café half way round your ride, put your feet up and remember a big ride = a big cake
Sunday
4 hours’ riding again. Today ride at a pace that’s comfortable for you
Monday
Rest day
You may need this after your great weekend
Tuesday
45 - 60 minutes’ riding. Very very easy riding; ride nice and slowly, with a low heart rate
This recovery ride will speed up the process of recovery from the weekend
Wednesday
Don’t forget to have a good breakfast
Riding with others is a great way of going further than you ever thought you could. It helps pass the time and if you have a puncture, there’s someone there to help
Rest day
Thursday
60 – 90 minutes’ riding. Today make your evening ride a little tougher. Aim for 5 x 2 minute blocks where you ride really fast, not quite flat out, but close enough. Have 5 – 10 minutes easy riding between each “interval”
Friday
6 weeks in and Friday is still a day of rest. That won’t change
Lumino ride training plan – © Total Cycle Coach 2015
Don’t forget to take a drink after each interval; it’ll help you recover and help fuel the next burst
Keep focused when you make your efforts. Look down the road, make sure it’s clear and keep looking ahead when you ride
TotalCycleCoach.com
7
TRAINING PLAN 1
Your biggest day yet – Yes you can do it!
Week 7 Ride type
Notes
3 hours’ riding this morning. This is less than last week, but you’ll make up for it tomorrow
Even though the ride is shorter than last week, don’t forget to keep well hydrated
Check your tyres before you get out on the road and make sure they are pumped up
Sunday
5 hours’ riding – yes 5 hours. This is your biggest day ever, so don’t go crazy speed wise; enjoy the day
A café stop, or even two, is the order of the day. Re-fill your bottles at the stops.
Take a few extra gels in your back pocket just in case. And when you get home, it’s feet up and celebrate your ride
Monday
Rest day
Eat well today. Refuelling will help both your recovery and your next ride
Tuesday
An evening ride of 60 minutes; just a nice gentle spin to help you recover
Don’t forget to drink. Hydration is key on all rides, not just the long ones
Rest day
Have a pizza
60 – 90 minutes’ riding. Again, don’t ride hard today, unless you feel really good; just have a nice steady ride
And, of course, stick a bar or a gel in your back pocket, just in case
Saturday
Wednesday
Thursday Friday
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
8
Nutritional advice
TotalCycleCoach.com
A rest week – Nice and easy all week
Week 8 Ride type
Saturday
Notes
Rest day – A rest day on a Saturday? Yep, sure there’s some gardening you can be doing?
Sunday
2 – 3 hours at a nice leisurely pace
Monday
Rest day – it’s a shame all of Monday isn’t a rest day
Tuesday
Another rest day – it’s a rest and recovery week after all
Wednesday
And as we always do, we’ll rest on Wednesday as well
Thursday
60 – 90 minutes nice and easy riding. A leisurely spin in the evening sun; an easy spin should help ease any stiffness in your legs
Friday
Nutritional advice
Still pack two bottles just in case you feel the urge to go a little further and a little faster
Water is still OK for these shorter rides
Your legs may feel a little stiff after a few days off, but that’s OK
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
TotalCycleCoach.com
9
TRAINING PLAN 1
The final block of training starts here – Let’s enjoy it
Week 9
Ride type 2 hours’ riding. Let’s build back fairly easily after that rest week
If you’re riding for two hours, then don’t forget a sports drink in your bottles and a bar for emergencies
Sunday
4 hours’ riding. It’s Sunday, so if you’re riding with a group, suggest a slightly hillier ride today
If it’s hilly, then there’s even more need for the coffee and cake stop
Monday
Rest day
Tuesday
60 – 90 minutes’ riding. This evening make 3 x 2 minutes really fast efforts, but keep focused on the road ahead as you do so
Saturday
Wednesday
Thursday Friday
Notes
Remember to have a drink between each burst
Keep your head up and look at the road ahead to anticipate any obstacles
Drink between your intervals
Keep your head up and look at the road ahead to anticipate any obstacles
Rest day 60 – 90 minutes’ riding. This evening we’ll repeat the 3 x 2 minutes fast riding, but as always keep an eye on the road ahead Rest day
Lumino ride training plan – © Total Cycle Coach 2015
10
Nutritional advice
TotalCycleCoach.com
A big week of riding – You’re almost a pro now
Week 10 Ride type
Nutritional advice
Saturday
3 hours’ riding at a pace that suits you. By now you should be upping the pace as you have become fitter and stronger over the last 9 weeks
Three hours should be OK on two bottles, but if you do run out of fluids, it’s OK to stop for a refill
Sunday
5 hours’ riding. Keep the pace nice and even throughout this ride. Don’t charge off the hills; take them at a leisurely pace
One café stop should be all you need today – so make sure it’s a good cafe
Monday
Rest day
Tuesday
60 – 90 minutes’ riding at your own pace. Don’t push too hard on any hills; just focus on maintaining a nice even pace as you ride up them
Wednesday
Thursday
Friday
Notes
You can fill your bottles at the café and maybe get something to eat for the ride home
Water or sports drink in your bottle this evening
Rest day 60 – 90 minutes’ riding. Again this evening, ride at your own pace; feel comfortable – you’ve had a great 10 weeks of riding
Don’t forget your spare inner tube even though it’s a short evening ride. Taxis still cost money
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
TotalCycleCoach.com
11
TRAINING PLAN 1
Week 11
Your final week of training – Congratulations – you’ve ridden really well these last 10 weeks Ride type
Saturday
4 hours’ riding. This is your biggest weekend of riding yet. You’ve been riding really well; let’s finish the training with a flourish
A café stop is the order of the day today
Sunday
6 hours’ riding. This is your biggest day ever – so tonight it’s feet up and relax
Two café stops is fine and if you want to make it three, that’s OK. All that riding needs fuelling
Monday
Rest day
Tuesday
60 – 90 minutes’ riding. You can ride this evening at whatever pace suits you
Wednesday Thursday Friday
Don’t forget to keep up with your good habits of drinking as you ride
Rest day 60 – 90 minutes’ riding. If you want to ride fast, then go for it; this is your final week of training
One bottle is fine for tonight
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
12
Nutritional advice
TotalCycleCoach.com
Notes
Take two or three inner tubes for a ride of this length, just in case
Your taper week into your event – Let’s make sure you are well rested before your big challenge
Week 12 Ride type
Saturday
Rest day
Sunday
3 hours’ riding at an easy pace; just enjoy the day.
Monday
Rest day
Tuesday
Rest day
Wednesday
Rest day
Thursday Friday
Nutritional advice Last week was a big week – time to recover now
60 minutes’ easy riding
Take a bottle. Remember to drink and enjoy the ride
Rest day
Have a celebration meal for completing your training programme
Lumino ride training plan – © Total Cycle Coach 2015
Notes
Your challenge is almost here. You’ve ridden well. Let’s go out and celebrate!
TotalCycleCoach.com
13
TRAINING PLAN 2 Target audience – This plan is designed for experienced riders who intend to complete the whole ride. It takes into account the fact that, as a rider, your time to train will be limited and so mid-week sessions will be limited initially to 60 - 90 minutes. It is recommended that you visit your doctor and get a health check before starting any vigorous exercise. Please make sure that you keep your eyes on the road ahead, observing oncoming vehicles and traffic calming measures, junctions, side roads etc. when riding and that you obey the laws of the road. If you experience any discomfort whilst riding, consult a medical professional before continuing. For this plan, we will suggest that some rides are undertaken in relation to the Rate of Perceived Exertion (RPE) scale, which can be seen in the chart below:
0
Rest
1
Really Easy
2
Easy
3
Moderate
4
Sort of Hard
5
Hard
6 7
Really Hard
8 9
Really, Really, Hard
10
Maximal: Just like my hardest race
Making the right start – Rest is as important as rides
Week 1 Ride type
Nutritional advice
Notes
Saturday
3 hours’ riding. During this ride, make 4 x 2 minute hard efforts at about 7 on the RPE scale
Take two bottles for these 3 hours, and maybe a midride gel
Take two spare inner tubes with you, just in case
Sunday
4 hours’ riding. Warm up and then start with 3 x 1 minute fast pedalling at about 100 rpm, allowing 2 – 3 minutes between each effort. Later on in the ride, make 4 x 5 minute efforts at an RPE of 5/6. For the rest of the ride, go at a pace that suits you
Take two bottles, and a gel or a bar; get refills at the café if you need to
Clean your bike when you get home. Let’s get ready for a good solid week of training
Monday
Rest day
Tuesday
60 – 90 minutes’ riding. Ride at a pace that suits you
Wednesday Thursday
Friday
Take a bottle for this evening
Rest day 60 – 90 minutes’ riding. This evening, make 4 x 2 minute efforts at an RPE of 7 or 8
Make sure you drink after each effort Check your bike is all set for the weekend. It’ll take a few minutes, but at least you know you’ll be good to go first thing in the morning
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
14
1-10 Borg Rating of Percieved Exertion Scale
TotalCycleCoach.com
Stepping up the distance – Building leg speed
Week 2 Ride type
Saturday
Sunday
Monday
Rest day
Tuesday
60 – 90 minutes’ riding. Warm up and then make 3 x 1 minute bursts at 100 rpm. Then take the rest of the ride at a pace that you are comfortable with
Drink after each effort and have a bar / gel half way through the ride
Fast legs and sprint sessions at the start of session help adaptation and development more than if these elements are at the end when you are more fatigued
Rest day 60 – 90 minutes’ riding. Warm up and then make 4 x 1 minute bursts at 100 rpm. Then take the rest of the ride at a pace that suits you
Mid-week rides need the same attention to fuelling well, just as longer weekend rides do
Rest day
Yes, another rest day – good aren’t they?
Lumino ride training plan – © Total Cycle Coach 2015
TotalCycleCoach.com
Thursday
Friday
Notes Keep focused on the road ahead when making the efforts, looking ahead for obstructions on the road. Ease back on the effort or the session if there is anything blocking your route or that may potentially slow you down
3 hours’ riding. During this ride, make 3 x 5 minute efforts at an RPE of 5 or 6. For the rest of the session, ride at your own pace
4 hours’ riding. Start with 4 x 1 minute bursts at 100 rpm with a 2 – 3 minute recovery in between. Then during the rest of the ride, make 5 x 2 minute hard bursts at an RPE of 7 or 8
Wednesday
Nutritional advice
15
TRAINING PLAN 2
Week 3
This week – Some harder mid-week rides Ride type
Nutritional advice Notes
Saturday
3 hours’ riding. Warm up and then start with 4 x 1 minute’s fast pedalling at 100 rpm, with 2 – 3 mins easy riding in between. Then later on in the ride, add in the following: 2 minutes’ hard riding – RPE 5 6 5 minutes’ easy 1 minute’s hard riding – RPE 7/8 2 minutes’ easy 30 seconds’ hard riding – RPE 7/8 After that, go at your own pace for the rest of the ride
Hydrate from early in this ride, perhaps after the first couple of 100 rpm efforts.
Sunday
3 – 4 hours’ riding. Warm up and then start with 4 x 1 minute’s fast pedalling at 100 rpm, with 2 – 3 mins easy riding in between. Focus on keeping the pedal stroke nice and smooth and eliminating any dead spots at the top of the stroke.
Practise eating and drinking while riding today – not just consuming bars and gels. Practise timing when you need to eat as well
Monday
Rest day
Tuesday
60 – 90 minutes’ riding – at your own pace
Wednesday
Thursday Friday
Rest day 60 – 90 minutes’ riding. Warm up and then start with 4 x 1 minute’s fast pedalling at 100 rpm, with 2 – 3 mins easy riding in between. For the rest of the ride, go at your own pace Rest day
Lumino ride training plan – © Total Cycle Coach 2015
16
TotalCycleCoach.com
If you can’t do the whole of a ride, do the harder intensity parts of it
Your call on the route, the distance and the intensity of your ride
Week 4
A recovery week – This allows you to recover from your riding and helps you build back stronger for the next phase of training Ride type
Saturday
Nutritional advice Notes The key to progression is rest and recovery
Rest day
Sunday
3 hours at a nice easy pace – with an RPE of 4/5 for most of the ride if possible
Monday
Rest day
Tuesday
Rest day
Wednesday
Rest day
Thursday
Even though it’s an easy ride, fuel as you would for a longer more intense ride Keep your good habits going on rest days – eat and hydrate well
60 – 90 minutes’ riding – an easy ride at an RPE of 4 / 5
Even though it’s a very easy ride, put a full bottle on your bike
Check your bike is all ok for tomorrow
Friday Lumino ride training plan – © Total Cycle Coach 2015
TotalCycleCoach.com
17
TRAINING PLAN 2
Week 5
Let’s build the power Ride type
Nutritional advice Notes
Saturday
3 hours’ riding. Warm up and then: On flat road, use the big chain ring and a gear that allows only about 50 – 60 rpm. While in the saddle, drive the pedals down as hard as possible for 15 – 20 revolutions of the cranks. Do 5 or 6 of these, starting a new one every 3 – 5 minutes after warming up. For the rest of the ride, go at your own pace
Fuel well for this and don’t forget the protein shake when you get home
Sunday
4 hours’ riding. Warm up well and then make 5 x 6 minute efforts at an RPE of 5 / 6
Hydrate well after each effort
Monday
Rest day
Tuesday
60 – 90 minutes’ riding – an easy ride at an RPE of 4 / 5
Wednesday
Thursday Friday
Rest day 60 – 90 minutes’ riding. Warm up and then make 4 x 1 minute bursts at 100 rpm. For the rest of the ride, go at a pace that you are comfortable with Rest day
Lumino ride training plan – © Total Cycle Coach 2015
18
An easy ride, but you can still have a protein shake when you get back home
TotalCycleCoach.com
The only way is up – Let’s go with a BIG weekend
Week 6
Saturday
Ride type
Nutritional advice Notes
4 hours’ riding. Warm up and then: On flat road, use the big chain ring and a gear that allows only about 50 – 60 rpm. While in the saddle, drive the pedals down as hard as possible for 15 – 20 revolutions of the cranks. Do 6 – 10 of these, starting a new one every 3 – 5 minutes after warming up. For the rest of the ride, go at your own pace
Have a protein shake when you get home; this will help your recovery and build muscle
Sunday
5 hours’ riding at your own pace. If you ride with others, talk them into a long day
Monday
Rest day
Tuesday
60 – 90 minutes’ riding – an easy ride at an RPE of 4 / 5
Wednesday Thursday Friday
Another day’s riding, and another day with a protein shake
Rest day 60 – 90 minutes’ riding. Warm up and then during the ride, make 4 x 2 minute hard efforts at an RPE of 7 / 8 Rest day
Lumino ride training plan – © Total Cycle Coach 2015
TotalCycleCoach.com
19
TRAINING PLAN 2
Week 7
Upping the intensity Ride type
Saturday
4 hours’ riding. Warm up and then during the ride, make 5 x 2 minute efforts at an RPE of 7 / 8. For the rest of the day, ride at a pace that suits you
Sunday
6 hours’ riding – a long day. During this ride, make 6 x 2 minute hard efforts at an RPE of 7/8
Monday
Rest day
Tuesday
60 – 90 minutes’ riding – an easy ride at an RPE of 4 / 5
Wednesday
Thursday Friday
One or two café stops is the order of the day; keep your bottles filled and keep well fed
Rest day 60 – 90 minutes’ riding. Warm up and then make 4 x 1 minute bursts at 100 rpm. For the rest of the ride, go at a pace that you are comfortable with Rest day
Lumino ride training plan – © Total Cycle Coach 2015
20
Nutritional advice Notes
TotalCycleCoach.com
A rest week – Nice and easy all week
Week 8
Saturday
Ride type
Nutritional advice Notes
2 hours’ riding at a very easy pace – RPE 3 / 4
An easy pace doesn’t mean you stop drinking; keep working on your timings for eating and drinking
Sunday
4 hours’ riding – but at an easy pace of RPE 4 / 5 for most of the day. You may need to ride a bit harder on some of the climbs, but the aim of the day is take it easy
Monday
Rest day
Tuesday
Rest day
Wednesday
Rest day
Thursday
Friday
60 – 90 minutes’ riding. During this ride, make 3 x 2 minute hard efforts with an RPE of 7 / 8
Any issues with your bike? This might be a good week to drop it into your local bike shop if needed
Keep looking ahead whilst making the efforts, looking for any obstructions on the road
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
TotalCycleCoach.com
21
TRAINING PLAN 2
Building the intensity and building the volume
Week 9 Ride type
Nutritional advice Notes
3 hours’ riding. Warm up and then during today’s ride, make 4 x 10 minute efforts at an RPE of 5 / 6
Have a protein shake when you get back home
Sunday
4 hours’ riding – on your own or with a group. If it’s with a group, spend some time on the front
Have a protein shake when you get back home
Monday
Rest day
Tuesday
60 – 90 minutes’ riding. Ride at your own pace for this evening
Saturday
Wednesday Thursday Friday
Rest day 60 – 90 minutes’ riding. Warm up and then during today’s ride, make 4 x 2 minute efforts at an RPE of 7 / 8
Hydrate after each effort
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
22
Ride as fast or as slowly as you like, but keep focused on the road ahead
TotalCycleCoach.com
Almost there now – Into the final couple of weeks
Week 10 Ride type
Nutritional advice Notes
Saturday
3 hours’ riding. Warm up and then during the ride, make 5 x 2 minute efforts at an RPE of 7 / 8. For the rest of the day, ride at a pace that suits you
Sunday
5 hours’ riding. Find some hills – lots of hills – and ride them all
Monday
Rest day
Tuesday
60 – 90 minutes’ riding. Warm up and then: On flat road, use the big chain ring and a gear that allows only about 50 – 60 rpm. While in the saddle, drive the pedals down as hard as possible for 15 – 20 revolutions of the cranks. Do 5 or 6 of these, starting a new one every 3 – 5 minutes after warming up. For the rest of the ride, go at your own pace
Wednesday Thursday Friday
You can split the efforts or do them all in one block with 3 – 5 minutes easy riding in between
Hydrate after each effort and have a protein shake on your return home
Rest day 60 – 90 minutes’ riding at an easy pace – with an RPE of 4 / 5 Rest day
Lumino ride training plan – © Total Cycle Coach 2015
TotalCycleCoach.com
23
TRAINING PLAN 2
Week 11
Your final week of training – congratulations – you’ve ridden really well these last 10 weeks Ride type
Nutritional advice Notes
Saturday
5 hours’ riding. Big Weekend – day 1 – your call on the intensity and speed
Café stops are OK – so let’s have one
Sunday
7 hours’ riding. Big Weekend – day 2 – find some hills and make this a super long and hilly day
Refill your bottles and have a coffee. You may need two stops today
Monday
Rest day
Tuesday
60 – 90 minutes’ riding. Warm up and then make 4 x 1 minute bursts at 100 rpm. For the rest of the ride, go at a pace that you are comfortable with
Wednesday
Thursday Friday
Rest day 60 – 90 minutes’ riding. Take your normal evening route, but go as fast as you can for the session Rest day
Lumino ride training plan – © Total Cycle Coach 2015
24
TotalCycleCoach.com
Head up; don’t look at your bike stem, just keep focused on the road ahead
Your taper week into your event – Let’s make sure you are well rested before your big challenge
Week 12 Ride type
Saturday
Nutritional advice Notes Final bike check this week; make sure everything is in working order
Rest day
Sunday
3 – 4 hours’ riding – but at an easy pace with an RPE of 4 / 5
Monday
Rest day
Tuesday
60 – 90 minutes’ easy riding with an RPE of 4/5
Wednesday Thursday Friday
Even though it’s an easy day, make sure you’re still maintaining a good hydration and eating regime
Everything in place for the big ride? Spare kit ok?
Rest day 60 – 90 minutes’ riding – your call on intensity and speed today, but if possible make it a brisk one
Final check of all your kit
Rest day
Lumino ride training plan – © Total Cycle Coach 2015
TotalCycleCoach.com
25
UNITED KINGDOM
6COUNTRIES
04-12 SEPTEMBER DAYS 9 8800m CLIMBING
26
1200km
SWITZERLAND