Training week 6: you’ve got some (specific) work to do!

It is time to get serious now. You have arrived in the next training phase which means that preparations will get more specific. We will focus much more on the details now. Exciting! because this means the targeted goal is coming closer.

Be prepared

Especially before the specific training sessions (training 1 and 2), it is very important that your body is well rested and recovered. You need to feel fresh to make sure you train efficiently. The better a training goes, the better your progression will be.

This also means that a good meal and being sufficiently hydrated is required for the best possible result. And don’t forget to eat and drink on the bike as well.

No excuses

For many people it is difficult not to give up or keep the disciplined life going. We’re coming closer to our goal. Not only you are becoming stronger physically but also mentally. The #BeTOUGH mentality is definitely useful in sports but als in daily life; work, school, family,… So even when the situation is a bit difficult, the kids are giving you a hard time, your training mate skips a ride, you have exams, it rains; NEVER…GIVE…UP!!!
Finishing of those 100km’s will make you feel proud of your accomplishment. It will be something you and only you worked hard for

Training schedule week 6

  • Progressive sprints: 1h41
    -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).]
    -4 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, 1h38 in total:
    -15min ED-2 (warming-up)
    -4 x [30sec 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]
    -30min HR ED-2
    -3 x [4min 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: 2h30h ED-2
    High cadence!

 

Also read: Ride, pause, think repeat.

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