La Ride des Belles Filles: training schedule week 3

We arrived in week 3 of the training program for La Ride Des Belles Filles and we hope the training sessions are going smoothly. Of course that’s what happens in a perfect world. For sure there had been a day that you didn’t feel fit enough or other problems arose. For that reason, don’t hesitate to pop your question or sketch your problem in the comment box below the latest ‘La Ride’ post on Instagram or Facebook. We will try to give you a helping answer and in the meantime other people might be helped out as well.

During the coming weeks coach Jeroen from the 185 Coaching Center will also be giving tips in a video message to support you in your La Ride preparations.

This weeks’ tip from the coach


Training schedule week 3
Newcomers

Day 1:

  • 30min extensive endurance = easy endurance ride
  • 5 x seated progressive accelerations :
    – 15sec seated progressive sprint. 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:

  • 15min extensive endurance – low = easy endurance ride (warming up)
  • 4 x road intervals :
    -10min intensive endurance = comfortably riding fast, medium tempo
    -5min active recovery = super easy tempo (but don’t fall off your bike 😛 )
  • 15min extensive endurance = easy riding

Day 3:

  • 2h30min extensive endurance = easy ride, high cadence (around 90 strokes a minute). Keep paying attention to your heart rate. Should feel like a comfortable pace.

Experienced riders
Day 1:

  • 30min extensive endurance = easy endurance ride
  • 5 x seated progressive accelerations :
    – 15sec progressive seated sprint, end at your maximal speed. It shouldn’t be exhausting and the pedal frequency should be high.
    – 10min at a comfortable easy pace (extensive endurance)
  • 30min extensive endurance = easy endurance ride

Day 2:

  • 30min extensive endurance = easy endurance ride
  • 4 x uphill sprint intervals:
    – 15sec uphill sprint = your maximum speed
    – 6min threshold = ride fast on a tempo that you can keep up with, should be really hard #BeTOUGH
    – 6min recovery
  • 60min extensive endurance = easy endurance ride

Day 3:

  • 3 hours extensive endurance = easy endurance ride, high cadence (around 90 strokes a minute). Should feel like a comfortable pace.

#BeTOUGH

In cooperation with:

La Ride training

Pics by 3SO L’Agence for Berganti Bikes

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