THE 45KM AMY'S RIDE 8 WEEK TRAINING PLAN - JAY MCCARTHY PRESENTS - BRISBANE CYCLING FESTIVAL
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Jay Mc Cart hy pres en t s The 45km Amy’s Ride 8 WEEK training Plan
Jay McCarthy is pleased to present the 8 week 45km Amy’s Ride Training Plan developed by Kangaroo Point Cycling Club and Cycling Queensland to get you ready for the 2019 Tour de Brisbane. The Tour de Brisbane is one of our major events within the Brisbane Cycling Festival, it has something for everyone! If you’re looking for a fun time on a bike on closed roads, these rides are for you! We are ready to invite the world for a bike ride in our backyard, featuring fully closed roads and an iconic city-based course, this is a world class experience on two wheels. Come and embark on this journey with us that embraces our lifestyle, shows off our unique environment, and reflects our city’s vision to be the world’s most liveable city. Dream it, believe it, achieve it. Jay McCarthy
Who this is intended for: What this guide is not:
• This guide is for riders intending on riding The 45km Amy’s Ride in the • This is not an individualised program, tailored to your personal circumstances
Tour de Brisbane and reflective of your training history – unfortunately it is not possible to
• Those who complete this guide should be able to complete the provide this. However, beyond this guide there may be opportunities to work
45km Amy’s Ride comfortably; more closely with one of the Kangaroo Point Cycling Club coaches in
• Most riders looking to complete this guide would have an existing active the future.
lifestyle and would probably already be out on the bike (or doing something • This is not a talent identification program with strict inclusion and exclusion
active) 2-4 times during the week and 1-2 times over the weekend. criteria designed to weed out weak riders. This is an opt-in, opt-out program
designed to guide riders as they prepare for this awesome event.
What the guide involves:
• You’ll receive an 8 week guide broken into weekly training guides; What next:
• This is a group-based program (i.e. general training guidelines will be provided • The first guide will be available prior to February 18th (the first day of the
rather than highly individualised programs); training guide).
• Training guides will connect with existing Kangaroo Point Cycling Club
structures (e.g. group rides); Happy riding
• You’ll have special access to the Kangaroo Point Cycling Club Coaches,
Captains, Ride Leaders, and Mentors; Kangaroo Point Cycling Club Coaches
What will be expected of you:
• Our overall message is that you will need to take responsibility for your
own training;
• You will have access to the training guides, mentors, group training schedules
but it will be largely up to you regarding how much of it you do and how you
do it (e.g. group vs solo rides). Having said that, to gain benefit from the
training guide it is expected that you will complete at least 3-5 training
sessions per week with at least one being in a group setting;
• In some cases riders should consult a doctor to ensure that the regime
is suitable for their circumstances and all riders should cease immediately if
they have any health issues that may compromise their
safe involvement in this program. If you do experience any adverse symptoms
you should cease all training immediately and consult a medical professional;
• You should continue to adhere to all road rules when training on public roads
and should use your common sense when training alone and in groups to
ensure you own safety and the safety of those around you.WEEK 1
18th – 24th February 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
18/2/19 19/2/19 20/2/19 21/2/19 22/2/19 23/2/19 24/2/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets: Targets:
• Start food and sleep diary
(see comments for details)
• 1 x Kangaroo
Point Cycling
Club Group
Ride (check club
• Total 15min of
core strength
• 30mins @ RPE7-9
Including 1 x effort
(2-5 minutes)
• Total 15min of
• Total of 60-75km @ RPE7-9 across the 3 day period. During
these rides you also need to get a total of 3 x 2min Big Chain
Ring efforts (see comments for details)
• 15mins of core strength activities
HARD
correspondence stretching
for details) • 15mins of stretching
• Care for equipment (e.g. clean bike, wash helmet, sort cycling
clothes)
Comments:
• See over page
Rate of Perceived Exertion (RPE) Table:
Exercise Intensity RPE Target Intensity (%)
Very Light 0 to 1 56% and Lower
Light 2 to 3 57-65%
Moderate 4 to 5 66-75%
Hard 6 to 7 75-85%
Very Hard 8 to 9 86-95%
MaximalNOTES
GENERAL
• This is the format that we will use for your weekly guides. The main aims for this first guide are for you become familiar with how the program is presented and for you to figure out
how you will incorporate the training load into your life circumstances.
• Here are a couple of key elements that you’ll need to get your head around:
o Under each of the dates there are activities and targets – in some instances there will be training allocated for a specific day (especially Tuesdays) and in other parts of the week you will be able
to decide for yourself when and how you complete the activities or meet the targets.
o Because not everyone has a heart-rate monitor or similar, we will be making use of a Rate of Perceived Exertion (RPE) Scale when suggesting the level of effort. The RPE scale is attached on a separate
document.
o On the right hand side of the table is a rough visual representation of the overall training load that we’re suggesting for the particular week. As you can see, this guide incorporates a ‘hard’ week, but
you can expect the inclusion of ‘easy’ and ‘moderate’ weeks throughout the program.
o There are some off-bike elements to the programs too. For example, in this guide ‘stretching’ and ‘core strength’ are included. For those of you who have regular routines, you can allocate this time
to completing those. For those who do not, we suggest accessing samples from reputable sources (cycling texts, trained professionals), sourcing some from your riding mates, and if you are
having difficulty we would be happy to provide you with some basic circuits.
o RPE = Rate of Perceived Exertion
• You need to record your own training – you can develop a spreadsheet, print off and write on this program, keep a written diary, log it to an online program (e.g. Strava). Whatever format you
choose, you should record a minimum of: distance covered, average speed and average RPE. You should also include all of the off-bike activities that you complete.
• For details of the group training rides keep an eye out for emails, TeamApp, and Facebook posts from Kangaroos Point Cycling Club.
• Outside of the designated group rides you should be prepared to train with others doing this program and you can arrange that yourselves (via phone, text or the Kangaroo Point Cycling Club
Facebook page).
• Some will be able to do more than this – but note that more is not always better! Check the emphasis of the week – if it is a ‘hard’ week then do more if you are able. If it is an ‘easy’ week, recovery and
adaptation are the priority (so doing more might be counter-productive). If in doubt, ask the coaches.
THIS WEEK
• The first week will be hard in load.
• Before getting started, you should ensure that your bike and all equipment are in good condition and safe working order. Consult your local bike shop if you need any further guidance.
• It is important to monitor your nutrition during harder training blocks. Similarly, sleep is the best form of recovery and is highly influential regarding how well you adapt to training
loads. We want you to start a food and sleep diary – it can take any form you find convenient but the minimum you should include is duration and quality for sleep (e.g. 8hrs, good
quality) and type and amount for food (e.g. 1 piece white bread with 5gs margarine and 5gs vegemite). There are heaps of free Apps (admittedly of varying quality) that can help with
this stuff (if you are so inclined).
• Big Chain Ring efforts: Select your big chain ring and a middle rear sprocket. You then get up to RPE8-9 (Hard to Very Hard) but continue to ‘push’ at a cadence (pedaling rate) much
lower than you usually would (maybe around 80rpm). Hold it for 2 mins (remembering to interrupt to comply with road rules and rider safety)! When the effort is finished, return to
a comfortable gear and go back to an RPE around 6 or 7 to recover. Wait at least 10mins before trying again if you are doing more than one on the ride. NB take care with these if you
have lower-back issues as it can put a degree of strain on that region – self-monitor and adjust accordingly.
• Standing starts at traffic lights: Before coming to a stop, select your Big Chain Ring. When the light goes green, do a light ½ pedal stroke to clip your foot in, make sure there are no cars
coming and then do a standing start as hard as you can for 60m. Focus on being strong through your core!WEEK 2
25th February – 3rd March 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
25/2/19 26/2/19 27/2/19 28/2/19 1/3/19 2/3/19 3/3/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets: Targets:
• Day off the bike • 1 x Kangaroo • 1 complete rest day • Total of 15-20km • Total 20-30km @
EASY
• Keep maintaining your sleep Point Cycling • Total of 30-50km @ RPE7-9 across the 3 day period. @ RPE7-9 RPE6-9 - Find a
and food diaries Club Group Efforts should be included throughout training rides (see • ~10mins hilly route and
Ride (check club comments for details) stretching focus on skills (see
correspondence comments for
for details) • Total of ~20mins of core strength activities across the 3 day • ~10mins core details)
period strength
Comments:
Overall
• Let’s put a bit of shape to our overall training profile by reducing the load and getting some recovery before raising the peak load again in the coming weeks.
• Remember, just because the overall load is down it doesn’t mean we want to compromise the quality! You’re doing less but what you do has to be of a high quality.
• Remember to get involved in the Kangaroo Point Cycling Club Group Training rides offered on Tuesdays.
Other Details
• Efforts during rides: We want to avoid you being ‘one-paced’ during your training (especially when you are training by yourself). So incorporate some efforts when you are out there. For
example, if you go out for a 1hr ride, include a couple of 2min efforts @ RPE8-9, or put some power on between 2 or 3 signposts on a long stretch of road.
• Hilly route rides: Focus on skills includes working with the captain and mentors to consider things like gear selection on approach to climbs, bunch positioning and climbing strategy for
stronger and weaker climbers, cornering skills etc.WEEK 3
4th – 10th March 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/3/19 5/3/19 6/3/19 7/3/19 8/3/19 9/3/19 10/3/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets:
• Go over your food and sleep • 1 x Kangaroo Point • Do something each day • 1 x 20-30km @RPE6-9 Find a hilly
Moderate
diary (see comments for Cycling Club Group • Total of 40-60km @ RPE7-9 across the 3 day period. This route and focus on skills (see
details) Ride (check club can include stationary trainer. During these rides you also comments for details)
correspondence for need to get a total of 4 x 50m hill sprints (see comments • 1 x day off
details) for details)
• ~10mins of stretching • Total of 40mins of core strength activities
• ~10mins of core • Total of 40mins of stretching
strength activities
Comments:
Overall
• Now that you’ve had a bit of recovery, let’s raise the peak load again in the coming week (and beyond).
• Hopefully the focus has been on ‘quality’ over the past week. Keep that in mind as we raise the ‘quantity’ too!
• Keep getting involved in the Kangaroo Point Cycling Club Training Group rides and organise your own amongst yourselves too.
Reflections
• Food and sleep diary reflections: Look back over what you’ve recorded in the past fortnight. Summarise how you think you’ve gone in no more than ½ a page and use graphs, tables,
pictures or whatever you need to so that it is clear.
• Training diary reflections: As with your food and sleep, we’d like you to look back over your training for the past 2 weeks. We’d like you to summarise how you think you’ve gone in no
more than ½ a page and use graphs, tables, pictures or whatever you need to so that it is clear.
• Put them both together and pick a couple of things you are doing well and a couple of things you’d like to improve. Then over the next couple of weeks see if you can
maintain the good stuff and improve the others.
Other details
• Hilly route rides: Focus on skills including working with the Kangaroo Point Cycling Club leaders and other experienced riders to consider things like gear selection on approach to
climbs, bunch positioning and climbing strategy for stronger and weaker climbers, cornering skills etc.
• 50m hill sprints: When approaching the top of a hill (about 25m away), select the big chain ring and sprint up and over the hill (25m to the top and then the next 25m over the top –
50m total with ½ uphill and ½ downhill).WEEK 4
11th – 17th March 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11/3/19 12/3/18 13/3/19 14/3/19 15/3/19 16/3/19 17/3/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets:
• Maintain food and sleep • 1 x Kangaroo Point • Do something each day (and where possible 2 times a day) • Total of 40-50km @RPE6-9 across the
HARD
diary (noting new goals) Cycling Club Group • Total of 60-80km @ RPE7-9 across the 3 day period. 1 weekend. Include 4x 50m hill sprints +
Ride (check club of the rides must include hill repeats (see comments for trial food and hydration strategy (see
correspondence for details). This should be broken up across the days (e.g. comments for details)
details) morning and afternoon rides). It can also include stationary
• ~15mins of stretching bike sessions.
• ~15mins of core • 2 x 15mins of core strength activities
strength activities • 1 x 15mins of stretching
Comments:
Overall
• This week should see you covering distances that you haven’t done before.
Other details
• 50m hill sprints (same as last program): When approaching the top of a hill (about 25m away), select the big chain ring and sprint up and over the hill (25m to the top and then the next
25m over the top – 50m total with ½ uphill and ½ downhill).
• Hill repeats: Find a hill that you can climb for 2km. Then do 4 x 2km efforts (2km in the saddle the whole way, 2km out of the saddle the whole way). The focus is on the repeats BUT you
need to do approximately 10km in the lead up (essentially a warm up) and you need to do active recovery in between each of the repeats (e.g. rolling back down the hill and riding
the flatter surrounds). The recovery should be at a ratio of 2:1 (e.g. if you are doing 2km repeats then you need to have 4km recovery in between @RPE 3-5). You also need to do
approximately 10km afterwards (essentially a warm-down). So the total for the session is likely to be around 30-40km. Mt Gravatt is a popular place to do this session).
• Food and Hydration strategy: It is important to consider what you will eat and drink prior to, during and after the 45km Amy’s Ride. We want you to use a few of these longer Sunday
rides to trial some of your strategies regarding what you plan to eat and drink the night before, the morning of, during the race and after the race. Seek out the advice of some of
your colleagues as well as our club leaders and our training mentors. In the end you will need to decide for yourself. Our overall advice is to keep it simple (expensive and complicated is
not necessary) and find things that sit comfortably in your gut (the last thing you want is heartburn or an enduring aftertaste)!WEEK 5
18th – 24th March 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
18/3/19 19/3/19 20/3/19 21/3/19 22/3/19 23/3/19 24/3/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets:
• ~15mins of stretching • 1 x Kangaroo Point • 2 days off the bike • Total of 25-30km @RPE6-9 across the
EASY
• ~15mins of core strength Cycling Club Group • This might be a good time to consider when you are going weekend. Include 2 x 50m hill sprints
activities Ride (check club to get your bike serviced (should be done well in advance + trial food and hydration practice
correspondence for of event day)
details)
• 1 x 20km @ RPE7-9 ride. Include 2 x 50m hill sprints (see
comments for details)
• 2 x 15mins of core strength activities
• 1 x 15mins of stretching
Comments:
Overall
• This week is a mix of reduced load but increased intensity.
Other details
• Standing starts at traffic lights: Before coming to a stop, select your big chain ring. When the light goes green, do a light ½ pedal stroke to clip your foot in, make sure there are no cars
coming and then do a standing start as hard as you can for 60m. Focus on being strong through your core!
• 50m hill sprints (same as previous guides): When approaching the top of a hill (about 25m away), select the big chain ring and sprint up and over the hill (25m to the top and then the
next 25m over the top – 50m total with ½ uphill and ½ downhill).
• Food and Hydration strategy: It is important to consider what you will eat and drink prior to, during and after the 45km Amy’s Ride. We want you to use a few of these longer Sunday
rides to trial some of your strategies regarding what you plan to eat and drink the night before, the morning of, during the race and after the race. Seek out the advice of some of
your colleagues as well as our club leaders and our training mentors. In the end you will need to decide for yourself. Our overall advice is to keep it simple (expensive and complicated is
not necessary) and find things that sit comfortably in your gut (the last thing you want is heartburn or an enduring aftertaste)!WEEK 6
25th – 31st March 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
25/3/19 26/3/19 27/3/19 28/3/19 29/3/19 30/3/19 31/3/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets: Targets:
• ~20mins of stretching • 1 x Kangaroo • 20-30min ride @ • Total of 70-80km @ RPE7-9 across the 3 day period. 1 • 40-60km @RPE6-9 +
HARD
• ~20mins of core strength Point Cycling RPE7-9. Include of the rides must include hill repeats (see comments for food and hydration
activities Club Group 1-3min effort details). During these rides you also need to get a total of 2
Ride (check club (RPE8-9) or 3 x 50m hill sprints (see comments for details)
correspondence • 1 x 15mins of core strength activities
for details)
• 1 x 15mins of stretching
Comments:
Overall
• We’re nearly there! This week will be a hard one (followed by a moderate week and then a bit of a taper).
Other details
• 50m hill sprints (same as previous guides): When approaching the top of a hill (about 25m away), select the big chain ring and sprint up and over the hill (25m to the top and then the
next 25m over the top – 50m total with ½ uphill and ½ downhill).
• Food and Hydration strategy: Keep practicing your pre, during and post ride nutrition and hydration strategy.WEEK 7
1st – 7th April 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/4/19 2/4/19 3/4/19 4/4/19 5/4/19 6/4/19 7/4/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets: Targets:
• ~10mins core strength • 1 x Kangaroo Point • Do something each day • 40-50km @RPE6-9 + food and hydration
Moderate
• ~10mins stretching Cycling Club Group • Total of 40-50km @ RPE7-9 across the 3 day period. 1
Ride (check club of the rides must include hill repeats (see comments for
correspondence details). You also need to get a total of 2 x downhill sprints
for details) (see comments for details) (not on hill repeat ride)
Comments:
Overall
• This is the last tough week of training. The final week of the guide will be about freshening up slightly prior to the great event.
• If you haven’t serviced your bike, early in this week is the last opportunity we’d recommend you do it (you don’t want to have it serviced the week or day before the event).
Other details
• Down-hill sprints: Once you have crested the hill at the appropriate RPE, select a slightly heavier gear and sprint down the other side for about 50m. Don’t change gears – the aim is for
you to get to maximum spinning velocity and hold until the 50m mark.
• Hill repeats (same as previous programs): Find a hill that you can climb for 2km. Then do 4 x 2km efforts (2km in the saddle the whole way, 2km out of the saddle the whole way). The
focus is on the repeats BUT you need to do approximately 10km in the lead up (essentially a warm up) and you need to do active recovery in between each of the repeats (e.g. rolling
back down the hill and riding the flatter surrounds). The recovery should be at a ratio of 2:1 (e.g. if you are doing 2km repeats then you need to have 4km recovery in between @RPE 3-5).
You also need to do approximately 10km afterwards (essentially a warm-down). So the total for the session is likely to be around 30-40km.
• Food and Hydration strategy: Keep practicing your pre, during and post ride nutrition and hydration strategy.WEEK 8
8th April – 45km Amy’s Ride (and a little beyond) 2019
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/4/19 9/4/19 10/4/19 11/4/19 12/4/19 13/4/19 14/4/19 TOTAL WEEKLY LOAD
Targets: Targets: Targets:
• 1 x Kangaroo Point Cycling Club Group Ride • 2 x days off bike • 1 x 30-45mins @
The 45km
Freshen
(check club correspondence for details) • 1 x session of 30-40mins @RPE5-6 (flat road route) RPE5-6 (flat road
route)
• 2 x ~15mins stretching • 2 x ~15mins stretching Amy’s Ride
• Prepare equipment etc for race
Comments:
Overall
• We’re entering the final approach to the 45km Amy’s Ride! This should be a ‘freshening’ period (not a last chance to get a bulk of training).
• Eat well
• Get rest
• Rides should be light but any efforts should be intense
Other details
• After a challenging event like the 45km Amy’s Ride it is a good idea to go for a light roll the next day or the day after.
• If you liked the event and the training, we urge you all to consider continuing your training. There may be some future events that you could target too!You can also read
