Westportif Training Plan Week 10

 

Boom! you have reached week 10. Congrats to all who have made it this far. This an easy week to give your body a rest for the big event. Rest as much as possible this week and use the extra time check your kit and bike to make sure everything is it tip top shape for Saturday.

If you are feeling tired this week, remember to take it easy. You will be in top form on the day and all that power you built up and your warrior mentality over that last 10 weeks will come rushing back to you.

We hope you a have a great Westportif and cannot wait to see you in Westport.

ps: Think 180 K next year!

Take some photos of your training rides and please send them into westportif@gmail.com or tweet them using the #westportif.

  • Week 1: Build
  • Week 2: Build
  • Week 3: Build
  • Week 4:  Recovery
  • Week 5: Build
  • Week 6: Build
  • Week 7:  Recovery
  • Week 8: Build
  • Week 9: Build
  • Week 10:  Recovery/Westportif Event

Week 10 beginner plan for 80K route:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest Base ride 1 hr 30 min 2 x 10 min tempo, 10 min core Rest 1 hr Base Rest  

Westsportif

80 km route

Recovery & Recovery & more recovery

What do the various Training Levels mean?

Base
This effort is around 5 out 10. It should feel fairly easy and be manageable for a long duration of exercise. You should be able to hold a conversation.

Tempo
This effort is around 7 out of 10. It should feel fairly hard but manageable for medium length efforts, it will be used often in the plan.

Threshold
This effort is around 8-9 out of 10, used in short to medium length intervals and will form an important part of the plan.

Max
10-10 maximum efforts only held in short bursts to build your high end speed.

Spinning
Don’t spin in the big ring on the front of your bike. Always stick to the bottom ring if you have two or the middle ring if you have three rings. This will increase your cadence (leg speed), using cardio not muscular effort.

Core

  1. 3 x 5 to 10 push ups (If you are starting off try 5 reps.)
  2. 3 x 5 to 10 sit ups  (If you are starting off try 5 reps.)
  3. 3 x 10 to 20 seconds plank  (If you are starting off try 10 seconds.)

Building up your core strength is important in helping you become a better cyclist. Don’t neglect it.

We will be back with more training advice over the coming weeks so check out www.westportif.ie.

Happy training
The FitScience Team