La Ride des Belles Filles: Training schedule week 5

You probably noticed that the longer we go on with the training plan,the more specific the training sessions become. Exciting isn’t it!! Climbers legs in full progress!
As you all know, climbing with less weight is easier. That’s exactly why you can see the climber types in the peloton most often are the smaller, skinnier men and women.  So if you think you should loose those few extra kilo’s or grams, the coach might have a good tip for you:

This weeks’ tip from the coach

(this isn’t the best sound, sorry for that!)

So if you like, you can add 2 sober training sessions of min 30min, max 1hour with a maximum intensity of extensive endurance, to your training plan. Next to your bottle of water, do also take a energy bar or gel. Just in case you feel like your blood sugar goes so low that you might faint. These training sessions aren’t fun, you never feel great and that’s perfectly normal. But don’t ever go to the extreme!!

Newcomers
Day 1:

  • 30min extensive endurance = easy endurance ride
  • 5 x :
    – 15sec maximal uphill sprint.
    – 1min45sec uphill recovery
  • 45min extensive endurance = easy endurance ride

Day 2:

  • 15min extensive endurance – low = easy endurance ride (warming up)
  • 3 x :
    -50sec 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 = recovery, easy pace
  • 30min extensive endurance = easy riding, high cadence!
  • 3 x:
    -8min  threshold= hard pace, should feel exhausting, can be done on the flat or uphill (=easiest)
    -4min active recovery = very easy pace
  • 15min extensive endurance = easy endurance ride

Day 3:

  • 3h15min 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:
    – 15sec maximal progressive sprint = seated, high cadence #BeTOUGH!!
    – 1min 45sec active recovery = recuperation, very easy tempo
  • 40min extensive endurance = easy endurance ride

Day 2:

  • 30min extensive endurance = easy endurance ride, high cadence, keep attention to your heart frequency
  • 3 x:
    – 15sec maximal UPHILL progressive sprint = seated, high cadence #BeTOUGH!!
    – 1min45: extensive endurance = recuperation
  • 15min extensive endurance = easy endurance ride
  • 4 x:
    -6min: intensive endurance = faster pace but still comfortable
    -4min: active recovery, very easy tempo
  • 30min extensive endurance

Day 3:

  • 2hours45min 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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