Back to the slog this week after your nice easy recovery week! I hope you did not remain too relaxed. You will be feeling fresh and be full of energy this week after your break, but remember to ease into your week we have a another 6 weeks to go.
- 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 5 beginner plan for 80K route:
|Rest||Base ride 1 hr including 2 x 20min tempo, 10 min core||Rest||1 hr Base||Rest||Base ride 1 hr 30min including 2 x 25min efforts (15min tempo, 10min threshold)||1 hr base spinning ride, 10 min core|
What do the various Training Levels mean?
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.
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.
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.
10-10 maximum efforts only held in short bursts to build your high end speed.
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.
- 3 x 5 to 10 push ups (If you are starting off try 5 reps.)
- 3 x 5 to 10 sit ups (If you are starting off try 5 reps.)
- 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.