Westportif Training Plan Week 9



Week 9, can you believe it! One more week on building then you will be over the final hump. Its really important to mind yourself over the next two weeks where possible. All of this training will have taken its toll on your body and you will be more susceptible to catching any type of sickness doing the rounds. Eat well/sleep well and keep a sensible and restful life balance. Remember don’t kill yourself in training just complete the distances and save your best for the day of the event. Its important to note that if you feel exhausted or if you are coming down with anything, take a few days off without any regrets.

We all live hectic life’s so we need to fit it all in and stay healthy. That’s the purpose of this event.

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 6 beginner plan for 80K route:

Rest1 hr 30 m Higher gear ride, 10 min coreRest1 hr base ride, 30 min tempo, 10 min coreRest2 hr 30 m Base ride including 2 x 40 min efforts (25 min tempo, 15 min threshold)1 hr 40 min base ride with 4 x 5 min tempo 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