Westportif Training Plan Week 7


A recovery week at last. Use your extra time this week to rest, eat well and catch up on all of those chores that have been put on the long finger because training for Westportif is waaaaay more more important :)

Have a rest this week as the next two weeks will be the hardest yet. And then we take a break and then we are on to the big day!

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 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 7 beginner plan for 80K route:

Rest1 hr ride base including 2 x 10 min tempoRest1 hr ride base inc 2 x 5 min tempo, 2 x 5 min thresholdRestRest40 min tempo 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.


  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