La Ride des Belles Filles: training schedule week 2

Another week, another training schedule. We hope the first week was fun. Did you feel the legs burn already? Yes? Well, that’s a good sign! It means you used your muscles and you’re getting stronger.
Don’t forget to drink and eat enough during and after training. This will not only make you train more efficiently but also fasten recovery. If you want to know more, read following blog by clicking on the link: “Sports nutrition; for who doesn’t see the wood for the trees“.


Training zones

Important info for the newcomers, a reminder for the experienced riders: our training schedules are worked out in training zones. These zones are based on your maximum heart rate (MHR). Every training zone is like a ‘window’ in which your heart rate has to stay for the certain amount of time prescribed in the schedule. Easiest for you to do, is to take a piece of paper, do the math and write your personal training zones down. So every time you get your new weekly training schedule, you know immediately how to train. This is how it works:

MHR = 220 – (minus) age

1 Recovery < 65% MHR
2 Aerobic  between 65-75% MHR
3 Extensive endurance low  between 75-80% MHR
4 Intensive endurance between 80-85% MHR
5 Threshold between 85-90% MHR
6 Anaerobic > 90% MHR
7 Sprint Not applicable


Training schedule week 2
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:

  • 15min extensive endurance – low = easy endurance ride (warming up)
  • 4 x road intervals :
    -9min intensive endurance = comfortably riding fast, medium tempo
    -5min active recovery = super easy tempo (but don’t fall off your bike 😛 )
  • 30min extensive endurance = easy riding

Day 3:

  • 2h15min 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 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:
    – 15sec uphill sprint = maximum speed
    – 8min 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:

  • 2h45min 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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