In a previous blog I said I'd run through my current training block being my 'Build 1' phase. All of my base work has already been done as I started my training at Easter. In brief, base training is to build your aerobic base through long, reasonably easy rides. It forms the 'foundation' of your training and of course the foundation of any endurance sport. Joe Friel refers to this time as 'training your body to train'.
Total hours per week at the moment is 11:30 being 10:30 on the bike and 1 hour in the gym on Thursdays. As the build phase involves higher intensity training, the number of hours reduces slightly so as to prevent over-training and burnout. Currently my weekly plan looks like this:
Monday Rest Day (but often I walk 4.5 km to work as 'active recovery')
Tuesday M2 Intervals (2 Hours total ride 8x6 min intervals 3 min recovery between)
Wednesday A2 Intervals (1:30 total ride time 6x3 min intervals 3 min recovery between)
Thursday Pilates/Weights (1:00)
Friday E2 ride (1:30 steady ride within zones)
Saturday F2 Hills ride (3:00 total ride time. Intervals on climbs)
Sunday E2 Ride. (2:30 steady ride within zones )
The letter denotes the 'system' being trained.
A = Anaerobic Zone 5b - 103% to 105% of my lactate threshold heart rate (LTHR)
E = Endurance Zone 1 to Zone 2 - no higher than 88% of my LTHR
M = Muscular Endurance Zone 4 to 5a - 94% to 102% of my LTHR
F = Force Zone 4 - 94% to 100% of LTHR. These are climbing intervals done at low cadence (60 RPM) in a moderately low gear.
During the week I split these into a morning ride and an afternoon rides. Weekend rides I do as one long ride.
I do two weeks on and then have a rest week in the third week then another two weeks on and another rest week. Younger riders can tolerate 3 weeks on, 1 week rest.
Rest weeks are 6:30 being 5:30 on bike and 1 hour in the gym. This affords me Monday and Friday as rest days with a 1 hour ride Tuesday and Wednesday, a 2 hour ride Saturday and 1:30 on Sunday.
This is my routine now up until I start my 'Build 2 'phase from 11 November.
Add a Comment