La Ride des Belles Filles: training schedule week 1

Let’s start training!

Experienced riders
Since this is the second edition of La Ride, we assume that we can now divide our participants into 2 groups. We hope that the ladies who finished last years’ training program and La Ride, got hooked to their bikes and continued cycling on a regular base. The experienced riders. They get a bit of a more advanced training plan.

Newcomers
For the ones who never really trained or even go through their first road race bike experiences, coach Jeroen from the 185 coaching centre, prepared another schedule. To help you evolve from zero to hero! The newcomers (sounds better than beginner or starter, don’t you think?).

Weekly training schedule
For each week the coach prepared 3 training sessions. This doesn’t mean that you are supposed to pick out the session that is most appealing to you. Nope. To get to that goal of a 985 altimeters in the best prepared and responsible way, it is recommended to train at least 3 times a week. That also means 4 rest days! Training most efficiently, means that you should start well rested from the last session. So the advice is to take at least 1 rest day in between training sessions. An example could be to train on Monday, Wednesday and Saturday. If you have a week where it was impossible to do 3 sessions and you could only do one. Then don’t try to catch up with the missed out training days but just start the new week sticking to the plan.

Basic info
There are a few things you need to know before you start training. About training with a heart rate sensor, pedal frequency etc. Click on this link: to find more info: http://www.laridley.com/la-ride/go-training-schedule-week-one/

Training schedule week 1

Newcomers
Day 1:

  • 30min extensive endurance = easy endurance ride
  • 4 x seated progressive accelerations :
    – 15sec seated progressive sprint OR brake harder than normal before a corner and pull up after. It shouldn’t be exhausting and the pedal frequency should be high.
    – 10min at a comfortable easy pace
  • 30min extensive endurance = easy endurance ride

Day 2:

  • 30min extensive endurance = easy endurance ride
  • 3 x uphill sprint intervals :
    – 10sec maximal uphill sprint
    – 6min continue at a high pace uphill/flat, should feel exhausting = #BeTOUGH 😊
    – 5min active recovery = super easy cooling down tempo
  • 30min extensive endurance = easy endurance ride

Day 3:

  • 2h30min extensive endurance = easy endurance ride, high cadence (around 90 strokes a minute). Keep paying attention to your heart rate. It should stay below 70% of your maximum heart rate (=220 – age). Should feel like a comfortable pace.

Experienced riders
Day 1:

  • 30min extensive endurance = easy endurance ride
  • 4 x seated progressive accelerations :
    – 15sec seated progressive sprint OR brake harder than normal before a corner and pull up after. It shouldn’t be exhausting and the pedal frequency should be high.
    – 10min at a comfortable easy pace
  • 30min extensive endurance = easy endurance ride

Day 2:

  • 30min extensive endurance = easy endurance ride
  • 4 x intervals:
    -7min intensive endurance = comfortably riding fast, medium tempo
    -5min active recovery = super easy cooling down tempo
  • 30min extensive endurance = easy endurance ride

Day 3:

  • 2h extensive endurance = easy endurance ride, high cadence (around 90 strokes a minute). Keep paying attention to your heart rate. It should stay below 70% of your maximum heart rate (=220 – age). Should feel like a comfortable pace.

 

In cooperation with:

La Ride training

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