We hope you had a good week training this week and that it was not too hard getting back in to the rhythm after your recovery week. Bear in mind that you have been training for 5 weeks now and both your mental and physical fatigue will now be setting in, but you will remain tough. Remember the theme of the Westportif 80K, you are a warrior! You will get through this! This week effort is hard by all means but get through it and then can we take an easier week before we give it that final push.
Remember not to worry if you cannot make every session every week. If you are short for time then definitely try to get in at least one long weekend ride at the weekend and then 1 or 2 other shorter rides of one hour in duration during the week. If you can do the shorter rides on consecutive days that is ideal.
Take some photos of your training rides and please send them into firstname.lastname@example.org 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 6 beginner plan for 80K route:
|Rest||1hr 10min High gear ride, allow 10 min warm up and cool down 10 min core||Rest||2 hr ride base including 50 min tempo and 4 x 10 min @ threshold||Rest||2 hr Base ride including 40 min tempo and 3 x 15 min @ threshold||1 hr 20 min base 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.
The FitScience Team