La Ride des Belles Filles: training schedule week 4

Holy Doly! For almost a month you are training for La Ride Des Belles Filles and the goal of conquering almost a 1000 altimeters, is coming closer. In the coming days we will post blogs with tips for better climbing. So keep posted if you want to learn more about how to become a climbing specialist! But first you get a little bit of good advice from the coach from the 185 Coaching Center .

This weeks’ tip from the coach


Newcomers

Day 1:

  • 30min extensive endurance = easy endurance ride
  • 5 x seated progressive accelerations :
    – 15sec seated progressive sprint/ brake harder than you usually do before a corner and pull up to a seated 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)
  • 3 x :
    -15sec anaerobic capacity: maximal progressive seated sprint, high cadence, not exhausting
    -1min 45sec active recovery = super easy tempo (but don’t fall off your bike 😛 )
  • 15min extensive endurance = easy riding
  • 3 x:
    -6min intensive endurance = ride fast but comfortably
    -4min active recovery = very easy pace
  • 30min extensive endurance = easy endurance ride

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
  • 4 x:
    – 15sec maximal uphill sprint = #BeTOUGH!!
    – 1min 45sec active recovery = recuperation, very easy tempo
  • 30min extensive endurance = easy endurance ride

Day 2:

  • 15min extensive endurance = easy endurance ride, high cadence, keep attention to your heart frequency
  • 4 x:
    – 40sec intensive endurance and the pedal frequency should be around 60 revolutions per minute (rpm) = FREEZE: put the chain on a heavy gear, stand on the pedals and focus on the power! The heart frequency isn’t that important, use those muscles!
    – 3min: extensive endurance = recuperation
  • 30min extensive endurance = easy endurance ride
  • 3 x:
    -6min: threshold= hard pace, should feel exhausting, can be done on the flat or uphill (=easiest)
    -4min: active recovery, very easy tempo

Day 3:

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

#BeTOUGH and good luck!

In cooperation with:

La Ride training

Pics by 3SO L’Agence for Berganti Bikes

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