La Ride: Ready. Set. Go!

We arrived in the month September which means you should be ready to finish off the 1ookm of La Ride. At least the women who started preparing at the same time as the training schedules were posted. For all the ladies who plan to do their La Ride later in the month, underneath you can find one last training schedule to improve your shape or maintain it.

Now, to register correctly, follow the instructions written down on the website, over here: ‘I did the La Ride’. And to give your motivation an extra boost, for all the finishers we have a little surprise. A goodie bag!! Things are getting official and exciting now!

The legs are ready, the shape is there, now only make sure your bike is too. And it’s also smart to plan your challenge in avance because we don’t accept any distance below 100km. We have to be strict here. We want our La Ridley women to #BeTough! But we believe you can and so should you.

It would be nice to not only follow your La Ride on Strava. So don’t forget to share your experiences on social media with the hashtags: #LaRide, #BeTOUGH, #LaRidley. Take us on a (La) Ride with you because shared suffering is halves the pain and shared happiness doubles the joy!

HERE WE GO!!!

Training schedule week 9

  • Progressive sprints: 2h11’45”
    -30min at HR (heart rate) ED-2 [(extensive endurance – high) = (stay beneath) 70% of the maximum heart rate (220 – age). It should always feel comfortable, you should be able to chat. But don’t forget to keep pedaling with a high cadence (=pedal frequency).]
    -7 x [15sec HR VO2 (VO2max – anaerobe capacity):Brake harder than normal before a corner and pull up after to a progressive sprint where you stay seated. Pedal with a high cadence.
    10′ HR ED-2 (recovery)]
    -30min ED-2
  • ‘Freeze’ and intensive endurance, 2h02′ in total:
    -15min ED-2 (warming-up)
    -4 x [60sec HR ID (intensive endurance) at 60rpm (low cadence)=FREEZE (standing on the pedals with a heavy gear to come to 60 rotations/min, focus on power, HR is not important, you must feel a constant pressure in the muscles, try to keep the upper body stabile),
    3min HR ED-1 (extensive endurance -low) = recuperation]
    -40min HR ED-2
    -4 x [5min HR ID (intensive endurance) at 60rpm (low cadence)=stay seated with a heavy gear to come to 60 rotations/min, focus on power, HR is not important, you must feel a constant pressure in the muscles, try to keep your body as still as possible),
    4min HR ED-1 (extensive endurance -low) = recuperation]
    -15min ED-2 (cooling down)
  • Extensive endurance: 3h15 ED-2
    High cadence!

Register for La Ride here: ‘I did the La Ride’

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