TRAINING PLAN 100KM OPTION - Bicycle Network
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TRAINING PLAN 100KM OPTION
WELCOME MEET YOUR COACH – KP!
TO YOUR Hey, my name is Kate and I’m
your coach for this year’s United
TOOLKIT!
Energy Around the Bay!
I’ve completed numerous Around
the Bays in my years, from the
50km, to the 200km Sorrento ride,
and even the OG “classic loop”.
I am excited to be working with
Bicycle Network to provide your
training toolkit, help you prepare
for whichever ride option suits you
and smash your goals on the bike!
You’ll find a 16-week training
plan, which will have you hitting
that start line in October feeling
fit, fresh and ready to go!
Happy pedalling!AROUND THE BAY 100KM
WHAT This route is mostly flat (except a cheeky
climb over the West Gate Bridge), and
YOU NEED
is an out and back, which means at
some point you should have a tailwind
(fingers crossed on the way home!).
TO KNOW It’s a great option if you have
never ridden this far before or
want to try tick off the ton!JUNE/JULY 2020
Rather than hibernating this winter,
you will be building a routine.
Exercising will soon become a habit
not a chore, and you’ll be building a
base for the training that is to come!
AUGUST/SEPTEMBER 2020
TRAINING
After a few months of km’s,
this is where we will introduce
some more structures sessions
PROGRAM and intensity. Nothing crazy,
just enough to wake those legs
TIMELINE
up and build up that engine!
OCTOBER 2020
You’ve done all the hard work, now
it is time to prep for event day.
This is what we call taper time!
Time to maximise sleep, eat well,
and make sure you hit that start
line in the best shape possibleKNOWING ZONE INTENSITY
HEART
RATE (%
THRESHOLD
RATING OF
PERCEIVED
EXERTION
HOW IT
SHOULD FEEL
HOW HARD
HR) (RPE) (6-20)
This should feel EASY.
TO WORK
1 Recovery 50–70 6–10 Like you aren’t doing
anything at all!
An intensity that you
should be able to
SETTING YOUR TRAINING ZONES 2 Aerobic 71–85 11–12
maintain for a few hours.
AND MEASURING INTENSITY Should feel LIGHT
It is important to make sure that your Somewhat hard,
MODERATE intensity,
training has purpose, that you aren’t 3 Tempo 86–95 13–15 should feel like you are
pushing too hard, but equally working in control but know
you are working out
hard enough to get those gains. Here
is a guide to your training zones – a These efforts are hard.
You know you are
categorisation of differing intensities – that working here. You need
to work up to being
will be used throughout your program. 4 Threshold 96–105 15–16
able to do these efforts.
An effort in this zone
usually lasts up to ~20
If you have a heart rate (HR) monitor minutes at a time
you can use that to track your activity,
These efforts are VERY
otherwise using the Rating of Perceived HARD. You will be
thinking to yourself “gee
exertion (RPE) scale will help you gauge 5 Over Threshold 106–Max 17–19
I don’t know if I can do
how “hard” the exercise should feel. this”. But you will feel
great after you do them!
And for those with power meters on
their bikes, there is the option to train 6 Anaerobic N/A 20
Sprint time! Short
and sharp, nothing
to power too, but this will require a left in the tank, go!
cheeky test to kickstart your program!KNOWING HOW HARD TO WORK
BASELINE THRESHOLD POWER TESTING!
So you have a power meter? You want to use it to Training Zones
help quantify your training? Great! But do you have Power (% Heart Rating of
a reference point to compare the intensity of your ZONE Intensity
Functional Rate (%
Threshold Threshold
Perceived
Exertion
rides to? No? Well then, best we work out what your Power) HR) (RPE) (6-20)
functional threshold power is! A test you say? Don’t
worry, you can do this out on the road next time you 1 Recovery 40–55 50–70 6–10
are out for a spin, or on the trainer, whichever suits you!
The test is called a Functional Threshold Power (FTP)
2 Aerobic 56–75 71–85 11–12
Test, or more commonly the “20-minute test”. And
it is exactly that, an all-out effort where you go as
hard as you can for 20 minutes. Noting down the avg 3 Tempo 76–90 86–95 13–15
power for the 20-minute duration, you then take 95%
of that value, and that, is called your FTP. It is from
this number, that your training zones are calculated. 4 Threshold 91–105 96–105 15–16
It is a good idea to test this roughly every 6-8 weeks,
depending on how much you are riding, and the type Over
5 106–130 106–Max 17–19
of training you are doing; but for the purpose of this Threshold
program, we mainly just need to set your FTP before
you start training, otherwise the numbers will have
6 Anaerobic 130+ N/A 20
no relevance and we won’t know if all your training
is equating to anything! And we don’t want that!100KM
Rider briefing: 6:45am
Start Time: 7:00am
EVENT Location: Aughtie Walk, Albert Park
DAY
Checklist:
ike
> Serviced B
H e lm et a nd shoes ab quickly
> yo u can gr
P o st ride snack that
>
ttle
> Water bo
n
> Sunscree
k
> Rider pac of time
et in plenty
> Alarm sWEEK 01 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
HRS TOTAL TESTING DAY ENDURANCE RIDE REST DAY ENDURANCE RIDE RECOVERY ENDURANCE RIDE ENDURANCE RIDE
9:00 ~50 MINUTES 90 MINUTES 90 MINUTES 60 MINUTES 2 HOURS 2H – 2H:30 MINUTES
22 – 28 JUNE
BASE 1: SETTING YOUR GOAL AND KICKSTARTING YOUR PROGRAM
Welcome to your 16 week Now that you have set No need to be a hero Stick to flat terrain Easy day on the pedals Aim to keep the Free ride today. Keep
plan! Now, before we get your training zones, it just yet, today is a day today, feel free to mix today. If you want to intensity in mid zone 2, the intensity within
started we need to set your
is time to go for your off which means no it up with a mixture of mix it up and substitute and the terrain flat. Zone 2. If you would
training zones! This means
conducting a 20 minute test! first ride. The next riding! bike paths and road. No with a walk/light run like to substitute with a
Focus on keeping
few weeks are about more than 90 minutes, then that is fine too. long walk/run then that
This can be completed on an As you get further into momentum and
indoor trainer or on the road
building up the base, and stick within Zone 2. The aim of this session is okay too (but if you
your program you will collectively not
(whichever you think will so there will be minimal You should get to the is light exercise, to keep have never run before
appreciate these days stopping for more than
produce a better result!) intensity, with the focus end of this ride and still the body moving and then now probably isn’t
more and more! 10 minutes within the 2
If you are doing this with a on volume, so try and feel relatively fresh. limber up before the the time to start), as
hours. If you are able to
power meter, make sure you keep yourself in check. weekend the DOMS will be bad
tee up with friends then
calibrate your power meter/ enough from the step
trainer before starting Today’s ride is no more that is even better!
up in training!
than 90 minutes, and
After a ~ 20 minute warm
staying within Zone 2
up you will complete 1 x 3
minute HARD effort (go
by feel) before cruising for
another 5 minutes, then the
test will begin!
Complete 1 x 20 minute
MAX effort (make sure to
not go too hard at the start);
you want nothing left at the
end. You will need to lap
this effort so that you can
record your avg power. Put
in your average power (W)
for the 20 minute effort into
the attached SS and that will
give you your training zones.
Cool down for at least 10
minutes after your effort
Note: if you are not training
to power then you can still
do this test and measure
your HR, then use your HR
value to set your training
zonesWEEK 02 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
LIGHT AEROBIC RECOVERY/AEROBIC
HRS TOTAL REST DAY ENDURANCE RIDE ENDURANCE RIDE GROUP RIDE GETTING IN THE KMS
ACTIVITY EXERCISE
9:45 90 MINUTES < 60 MINUTES 90 MINUTES 45 MINUTES 2 HOURS 2 – 3 HOURS
29 JUNE – 05 JULY
BASE 2: SETTLING INTO YOUR ROUTINE
Mondays are rest day. Keep it flat for the time Optional exercise day. Keep it flat for the time Easy day on the pedals Weekends are for fun A slightly longer day on
Time to sit down and being, This is a recovery day. being, today. If you want to with friends. Try and the tools today. Up to
plan your week, get Keep it roughly ~ 60 mix it up and substitute team up with 1-3 others, 3 hours, and feel free
90 minutes Zone 2 90 minutes Zone 2
your head in the game minutes and in Zone with a walk/light run and get out for a group to push into Zone 3 for
average, with minimal average, with minimal
and fill out your weekly 1 -2. then that is fine too. ride. Not only is this a your average power/
stopping. Aim for an stopping. Aim for an
template to keep you on The aim of this session social outing, it will help intensity. You should
avg speed ~23 – 26 Whilst we are still avg speed ~23 – 26
track! is light exercise, to keep you with being more feel tired by the end of
km/h. within the opening km/h.
the body moving and comfortable around this ride.
The tip with creating a weeks of the program,
limber up before the others on a bike. If this
routine is to map out it is important to slowly Depending on the
weekend is something that you
all your commitments build up the volume, weather conditions,
aren’t used to, then
first and then block in rather than diving in too aim for an avg speed
start with one other
the exercise sessions, quickly. So these lighter between 25 and 28
person, and then build
that way you can make days need to be light. km/h.
up. Stick to a route you
sure you have allocated
know, and somewhere
enough time to work
that you can stop for
out and you won’t be
coffee at the
stressing out about all
the things on your to-do
list. Whether you are
a morning person or a
night owl, planning pays
off for everyone WEEK 03 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
LIGHT AEROBIC RECOVERY/AEROBIC
HRS TOTAL REST DAY ENDURANCE RIDE ENDURANCE RIDE GROUP RIDE GETTING IN THE KMS
ACTIVITY EXERCISE
9:45 90 MINUTES 60 MINUTES 90 MINUTES 60 MINUTES 2 HOURS 2 – 3 HOURS
06 – 12 JULY
BASE 3: MORE KM’S AND FOCUSING ON THE KEY SESSIONS
The key sessions for Keep it flat for the time Optional exercise day. Keep it flat for the time Easy day on the pedals Building on last week’s Keeping it simple. Up to
this week are the being, This is a recovery day. being, today. If you want to ride, you can do the 3h with an avg intensity
weekend, where you Keep it roughly ~ 60 mix it up and substitute same route, or try mid Zone 2. If you are
90 minutes Zone 2 90 minutes Zone 2
will collectively aim for minutes and in Zone with a walk/light run adding on another 5-10 up for a challenge, aim
average, with minimal average, with minimal
5-6h over the 2 days. 1 -2. then that is fine too. kms, depending on how to include > 500m of
stopping. Aim for an stopping. Aim for an
Depending on how you The aim of this session your week has gone. climbing in the 3h.
avg speed ~23 – 26 Whilst we are still avg speed ~23 – 26
feel, you can opt for a is light exercise, to keep Try to keep stops to
km/h. within the opening km/h.
slightly hillier loop on the the body moving and a minimum and your
weeks of the program,
Sunday, to finish off the limber up before the average power in high
it is important to slowly
week with a solid session weekend Zone 2.
build up the volume,
rather than diving in too
quickly. So these lighter
days need to be light.WEEK 04 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
LIGHT AEROBIC RECOVERY/AEROBIC
HRS TOTAL REST DAY ENDURANCE RIDE ENDURANCE RIDE GROUP RIDE GETTING IN THE KMS
ACTIVITY EXERCISE
9:45 90 MINUTES 60 MINUTES 90 MINUTES 60 MINUTES 2.5 HOURS 2 – 3 HOURS
13 – 19 JULY
BASE 4: MORE ROUTINE & GROUP RIDING TIPS
Week 4, last little push Can introduce a rolling Optional exercise day. Rolling hills/flat Light exercise, Ride You know the drill. 3h minimum today,
until a recovery week. hills loop here. This is a recovery day. or run/walk. Zone 1 - empty the tank because
90 minutes Zone 2 2.5h with friends/family.
By now you should Keep it roughly ~ 60 2 average, no more. it is rest week next
90 minutes Zone 2 average, with minimal Mixed terrain loop and
have settled into a minutes and in Zone Should still feel fresh week!
average, with minimal stopping. Aim for an average intensity Mid
nice routine, working 1 -2. after this session. A
stopping. Aim for an avg speed ~23 – 26 Zone 2 If you are feeling a little
out when is the best ride to the coffee shop/
avg speed ~23 – 26 Whilst we are still km/h. tired then you can keep
time of day to exercise, walk with a friend is a
km/h. within the opening it lighter, but make sure
familiarised yourself with suitable option here
weeks of the program, you still tick off 3 h (just
your training zones and (and social too!)
it is important to slowly don’t go as hard).
sessions, and started to
build up the volume,
think about some longer
rather than diving in too
routes you can try in the
quickly. So these lighter
next block.
days need to be light.WEEK 05 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
EASY AEROBIC
HRS TOTAL REST DAY EASY RIDE WALK REST DAY ENDURANCE RIDE ENDURANCE RIDE
ACTIVITY
5:00 30 MINUTES 60 MINUTES 45 MINUTES 60 MINUTES 60 MINUTES
20 – 26 JULY
RECOVERY WEEK:
Time to put those feet Take the bike for a spin Optional activity day On your feet today. Exercise free day, put This weekend the aim This weekend the aim
up. along the bike paths or today. If you feel up to those feet up! is to get out for 2 x 1h is to get out for 2 x 1h
Go for a walk/run but
trails today. Keep of the it, try and get out and rides, so this means not rides, so this means not
Rest week means exactly keep the intensity no It is important to give
road and just cruise. Or stretch the legs for up going too hard on the going too hard on the
that, rest! Whilst you higher than Zone 3 ourselves a chance to
if you want to ride to a to an hour. This could first day. first day.
might be tempted to fill (moderate). rest and recover from
coffee shop then that be a walk, run or any
in all the extra time with exercise, otherwise Zone 2 for both rides, Zone 2 for both rides,
is fine too. The aim of other form of exercise Just keep those legs
other things, try to think our bodies don’t have and up to an hour in and up to an hour in
this session is to keep (day off the bike ticking over.
of your rest week as a time to heal and repair, duration (if you feel up duration (if you feel up
moving but not to exert though).
type of training, where meaning there is no to 90 minutes then that to 90 minutes then that
any energy, just cruise!
the goal is to do the Stay within Zone 1 for gain! is okay, but no more!) is okay, but no more!)
least amount possible, this activity
Take it easy so you are
but still moving a little.
ready for the weekend
You don’t want to undo
your hard work, but
equally you need to give
yourself a chance to
reset and recharge the
batteriesWEEK 06 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
GROUP RIDE
HRS TOTAL REST DAY AEROBIC SESSION EASY ENDURANCE AEROBIC SESSION RECOVERY GETTING IN THE KMS
(MODERATE)
12:00 90 MINUTES – 2 H 60 MINUTES 90 MINUTES – 2 H 40 – 60 MINUTES > 3 HOURS 3 – 4 HOURS
27 JULY – 02 AUGUST
BUILD # 1, WK 1: SETTLING BACK IN
A day of rest, planning As we begin the next Another ”free” exercise Mixed terrain, 2h Recovery ride. Coffee Building on your group Long easy ride today.
and preparing for the block, these aerobic day. This session can be in duration with an ride, stroll or day off if rides that you already 4h in duration, relatively
week ahead sessions will be the completed on the bike, average intensity of you feel like you need it. have under your belt, flat terrain, with the
focus of your week. or on foot. If you opt/ Zone 2 now it is time to include focus being volume, not
This sessions should be
for a walk/run, make a bit more intensity. intensity here.
Depending on how you very easy
sure you keep it light. You can do this by
feel you can mix it up Avg power should be no
You should get to the increasing the overall
on some hillier loops, higher than mid Zone 2.
end of this session and speed of your ride, or
or keep it simple with
feel like you can begin by including more hills
flatter rides. Average
another session straight and vertical gain.
power/intensity should
away (no residual
be within Zone 2 (mid By riding in a group,
fatigue).
– high) you tend to ride harder
Avg intensity should than if you were solo
No more than 2h in
be no higher than mid as you tend to push
duration
Zone 2. yourself when in the
company of others.
Overall intensity of this
ride should be high
Zone 2 and duration
roughly 3h.WEEK 07 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
GROUP RIDE
HRS TOTAL REST DAY AEROBIC SESSION EASY ENDURANCE AEROBIC SESSION RECOVERY GETTING IN THE KMS
(MODERATE)
90 MINUTES – 2 90 MINUTES – 2
12:00 60 MINUTES 40 – 60 MINUTES > 3 HOURS 3 – 4 HOURS
HOURS HOURS
03 – 09 AUGUST
BUILD # 1, WK 2: INTRODUCING SOME MORE INTENSITY
Key sessions for this Punchier loop today. Another ”free” exercise Mixed terrain, 2h Recovery ride. Coffee Building on your group Long easy ride today.
week are Tuesday’s Try to aim for ~500 day. This session can be in duration with an ride, stroll or day off if rides that you already 4h in duration, relatively
punchy ride and then m elevation for the completed on the bike, average intensity of you feel like you need it. have under your belt, flat terrain, with the
Saturday’s bunch ride. duration of this ride. or on foot. If you opt/ Zone 2 now it is time to include focus being volume, not
This sessions should be
Average intensity for a walk/run, make a bit more intensity. intensity here.
If you need to shift a very easy
should be low Zone 3, sure you keep it light. You can do this by
few things around to hit Avg power should be no
but achieving this is You should get to the increasing the overall
these sessions (mix up higher than mid Zone 2.
punching over hills, and end of this session and speed of your ride, or
your days) then that is
pushing a little harder feel like you can begin by including more hills
fine, just make sure you
(not all-out) on the another session straight and vertical gain.
are feeling relatively
flatter roads. away (no residual
fresh for these sessions By riding in a group,
fatigue).
You should feel tired at you tend to ride harder
the end of this ride, but Avg intensity should than if you were solo
not exhausted. be no higher than mid as you tend to push
Zone 2. yourself when in the
company of others.
Overall intensity of this
ride should be high
Zone 2 and duration
roughly 3h.WEEK 08 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
GROUP RIDE
HRS TOTAL REST DAY AEROBIC SESSION EASY ENDURANCE AEROBIC SESSION RECOVERY GETTING IN THE KMS
(MODERATE)
90 MINUTES – 2 90 MINUTES – 2
12:00 60 MINUTES 40 – 60 MINUTES > 3 HOURS 3 – 4 HOURS
HOURS HOURS
10 – 16 AUGUST
BUILD # 1, WK 3: LAST PUSH BEFORE A REST WEEK
Key sessions this week Punchier loop today. Light spin on the Mixed terrain, 2h Recovery ride. Coffee Building on your group Long easy ride today.
are Thursday and Try to aim for ~500 pedals. Continuous 60 in duration with an ride, stroll or day off if rides that you already 4h in duration, relatively
pushing hard on Sunday m elevation for the minutes in Zone 1 -2; average intensity of you feel like you need it. have under your belt, flat terrain, with the
to finish this block with duration of this ride. if you are feeling okay Zone 2 now it is time to include focus being volume, not
This sessions should be
an empty tank. Next Average intensity and want to extend to a bit more intensity. intensity here.
Note: additional option very easy
week is a recovery week should be low Zone 3, 90 minutes then that is You can do this by
is to add 2 x 5 minute Avg power should be no
and marks the halfway but achieving this is okay too. increasing the overall
zone 3 efforts in the higher than mid Zone 2.
point of your plan, so punching over hills, and speed of your ride, or
middle, with 5+ minutes
let’s bring out the week pushing a little harder by including more hills
rest in between.
on a high! (not all-out) on the and vertical gain.
flatter roads.
By riding in a group,
You should feel tired at you tend to ride harder
the end of this ride, but than if you were solo
not exhausted. as you tend to push
yourself when in the
company of others.
intensity of this ride
should be high Zone 2
and duration roughly
3h.WEEK 09 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
EASY AEROBIC
HRS TOTAL REST DAY EASY RIDE WALK REST DAY ENDURANCE RIDE ENDURANCE RIDE
ACTIVITY
7:00 30 MINUTES 60 MINUTES 45 MINUTES 60 MINUTES 60 MINUTES
17 – 23 AUGUST
RECOVERY WEEK
Time to put those feet Take the bike for a spin Optional activity day On your feet today. Exercise free day, put This weekend the aim This weekend the aim
up. along the bike paths or today. If you feel up to those feet up! is to get out for 2 x 1h is to get out for 2 x 1h
Go for a walk/run but
trails today. Keep of the it, try and get out and rides, so this means not rides, so this means not
Rest week means exactly keep the intensity no It is important to give
road and just cruise. Or stretch the legs for up going too hard on the going too hard on the
that, rest! Whilst you higher than Zone 3 ourselves a chance to
if you want to ride to a to an hour. This could first day. first day.
might be tempted to fill (moderate). rest and recover from
coffee shop then that be a walk, run or any
in all the extra time with exercise, otherwise Zone 2 for both rides, Zone 2 for both rides,
is fine too. The aim of other form of exercise Just keep those legs
other things, try to think our bodies don’t have and up to an hour in and up to an hour in
this session is to keep (day off the bike ticking over
of your rest week as a time to heal and repair, duration (if you feel up duration (if you feel up
moving but not to exert though).
type of training, where meaning there is no to 90 minutes then that to 90 minutes then that
any energy, just cruise!
the goal is to do the Zone 1, no harder gain! is okay, but no more!) is okay, but no more!)
least amount possible,
Take it easy so you
but still moving a little.
are ready for the next
You don’t want to undo
block!
your hard work, but
equally you need to give Note: optional extra:
yourself a chance to if you want to test
reset and recharge the yourself with another
batteries 20 minute test now that
you are at the halfway
point of your training,
then today is a good
day to do it. Follow the
same protocol as the
first test you did.WEEK 10 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
ENDURANCE RIDE/
HRS TOTAL REST DAY TEMPO SESSION TEMPO SESSION RECOVERY HILLY LOOP FLAT KMS
ALTERNATE TRAINING
10:30 90 MINUTES 60 MINUTES 90 MINUTES 60 MINUTES ~ 3 HOURS 3 – 4 HOURS
24 – 30 AUGUST
BUILD # 2, WK 1:
Build # 2 time! This next Begin with a 20 minute Today is what we call Begin with a 20 minute Easy day on the pedals. Aim for >100m of Km’s are on the cards
block will focus will warm up (gradually a “free” exercise day. warm up (gradually Aim is to spin the legs climbing over the 3 today. No intensity,
see the introduction of building from Zone 1 -2) If you want to mix it building from Zone 1 -2) out after a harder h. Even if your ride just volume. Aim for
some more intensity before settling into the up and not have a day before settling into the session yesterday and option for ATB doesn’t up to 4h on the bike.
and structured sessions. following efforts: on the bike, then you following efforts: recover before the have a lot of climbing Depending on the
These efforts can can mix it up with a weekend. in it, tackling hills in conditions this might
3 x 10 minute efforts 5 x 5 minute efforts
be done on the road session in the gym, a your training will prove bring you close to 100
sitting in Mid – High sitting in mid – high No more than 60
(replicated as close to run, or another mode of beneficial when it km, but the focus here
Zone 3 avg. Zone 3 avg. minutes and keep it
the prescribed efforts exercise that gets the comes to training gains. is time on the bike, not
light! You should feel
as possible) or on an Rest between efforts is HR up but isn’t too long Rest between efforts is distance covered.
like you can get on the Overall intensity of the
indoor trainer (smart or 5 minutes in Zone 1. in duration. The aim of 3 minutes in Zone 1.
bike and do it all again session should be mid – Average intensity is mid
traditional trainer). this session is to include
These efforts should These efforts should high Zone 2. zone 2
intervals, some intensity,
The key sessions for the feel moderately hard, feel moderately hard,
but also adequate rest
week are the structured not exhausting! not exhausting!
in between efforts.
one, so these should
Cool down for 15 Overall RPE of the Cool down for 15
take priority, ensuring
minutes before hopping session should be no minutes before hopping
you are fresh when you
off, drifting back down higher than 15. off, drifting back down
attempt them! If this
to Zone 1. to Zone 1.
means you need to cut
back during the other
sessions then that is
okay WEEK 11 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
ALTERNATE TRAINING TEMPO SESSION ENDURANCE RIDE/ BUNCH RIDE KMS WITH SOME
HRS TOTAL REST DAY TEMPO SESSION
SESSION (LONG) BUNCH RIDE (MODERATE) BERGS
11:00 90 MINUTES 60 MINUTES 90 MINUTES 60 MINUTES > 3 HOURS > 3 HOURS
31 AUGUST – 06 SPTEMBER
BUILD # 2, WK 2: SETTLING INTO THE EFFORTS
Another week down, and Begin with a 20 minute Today is what we call Begin with a 20 minute This should not be a Test each other today, Aim to get > 1000m
another week to come warm up (gradually a “free” exercise day. warm up (gradually hard ride, but rather keep the pressure on of climbing in on this
with some more efforts building from Zone 1 -2) If you want to mix it building from Zone 1 -2) an endurance ride with the pedals all the time. ride. There are plenty of
at the end of the week. before settling into the up and not have a day before settling into the mates. Fridays are a Your average power good loops out North
following efforts: on the bike, then you following efforts: good day to flush out for this ride should be to explore (around
Key sessions for this
can mix it up with a the junk in the legs mid Zone 3, and you Eltham, Warrandyte,
week are Tuesday, 3 x 10 minute efforts 5 x 5 minute efforts
session in the gym, a from the week, and should feel tired by the St Andrews or similar)
Thursday and Sunday, so sitting in Mid – High sitting in mid – high
run, or another mode of prepare mentally for the end of it. Make sure you where you can find
make these your priority. Zone 3 avg. Zone 3 avg.
exercise that gets the weekend, all whilst in recover well and refuel plenty of quieter roads
Rest between efforts is HR up but isn’t too long Rest between efforts is the company of friends as you have another for climbing.
5 minutes in Zone 1. in duration. The aim of 3 minutes in Zone 1. and coffee hopefully! hard(ish) day in store
Include in your ride:
this session is to include tomorrow.
These efforts should These efforts should
intervals, some intensity, 2 – 3 x 15 10-15 minute
feel moderately hard, feel moderately hard,
but also adequate rest tempo climbs (Zone 3)
not exhausting! not exhausting!
in between efforts. with at least 15 minutes
Cool down for 15 Overall RPE of the Cool down for 15 rest in between.
minutes before hopping session should be no minutes before hopping These efforts should
off, drifting back down higher than 15. off, drifting back down be controlled, at a
to Zone 1. to Zone 1. comfortable cadence
and with controlled
breathingWEEK 12 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
ALTERNATE TRAINING TEMPO SESSION ENDURANCE RIDE/ BUNCH RIDE KMS WITH SOME
HRS TOTAL REST DAY TEMPO SESSION
SESSION (LONG) BUNCH RIDE (MODERATE) BERGS
11:00 90 MINUTES 60 MINUTES 90 MINUTES 60 MINUTES > 3 HOURS > 3 HOURS
07 – 13 SEPTEMBER
BUILD # 2, WK 3
Final push before Begin with a 20 minute Today is what we call Begin with a 20 minute This should not be a Test each other today, Aim to get > 1000m
another rest week! Three warm up (gradually a “free” exercise day. warm up (gradually hard ride, but rather keep the pressure on of climbing in on this
quarters of the way building from Zone 1 -2) If you want to mix it building from Zone 1 -2) an endurance ride with the pedals all the time. ride. There are plenty of
through your program, before settling into the up and not have a day before settling into the mates. Fridays are a Your average power good loops out North
you no doubt are following efforts: on the bike, then you following efforts: good day to flush out for this ride should be to explore (around
probably feeling fitter can mix it up with a the junk in the legs mid Zone 3, and you Eltham, Warrandyte,
3 x 10 minute efforts 5 x 5 minute efforts
but equally more tired session in the gym, a from the week, and should feel tired by the St Andrews or similar)
sitting in Mid – High sitting in mid – high
as you work through run, or another mode of prepare mentally for the end of it. Make sure you where you can find
Zone 3 avg. Zone 3 avg.
the efforts. With the exercise that gets the weekend, all whilst in recover well and refuel plenty of quieter roads
base kms in the legs and Rest between efforts is HR up but isn’t too long Rest between efforts is the company of friends as you have another for climbing.
an introduction to the 5 minutes in Zone 1. in duration. The aim of 3 minutes in Zone 1. and coffee hopefully! hard(ish) day in store
Include in your ride:
efforts, pushing into the this session is to include tomorrow.
These efforts should These efforts should
final quarter is where it intervals, some intensity, 2 – 3 x 15 10-15 minute
feel moderately hard, feel moderately hard,
will all come together, but also adequate rest tempo climbs (Zone 3)
not exhausting! not exhausting!
you’ve got this! in between efforts. with at least 15 minutes
Cool down for 15 Overall RPE of the Cool down for 15 rest in between.
minutes before hopping session should be no minutes before hopping These efforts should
off, drifting back down higher than 15. off, drifting back down be controlled, at a
to Zone 1. to Zone 1. comfortable cadence
and with controlled
breathingWEEK 13 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
EASY AEROBIC
HRS TOTAL REST DAY EASY RIDE WALK REST DAY ENDURANCE RIDE ENDURANCE RIDE
ACTIVITY
7:00 30 MINUTES 60 MINUTES 45 MINUTES 90 MINUTES 90 MINUTES
14 – 20 SEPTEMBER
RECOVERY WEEK
Time to put those feet Take the bike for a spin Optional activity day On your feet today. Exercise free day, put This weekend the This weekend the
up. along the bike paths or today. If you feel up to those feet up! aim is to get out for 2 aim is to get out for 2
Go for a walk/run but
trails today. Keep of the it, try and get out and endurance rides, endurance rides,
With your big event only keep the intensity no It is important to give
road and just cruise. Or stretch the legs for up
3 weeks away, you will higher than Zone 3 ourselves a chance to Zone 2 for both rides, Zone 2 for both rides,
if you want to ride to a to an hour. This could
need this rest week now (moderate). rest and recover from and up to 2 hours in and up to 2 hours in
coffee shop then that be a walk, run or any
more than ever. exercise, otherwise duration – be careful duration – be careful
is fine too. The aim of other form of exercise Just keep those legs
our bodies don’t have not to overdo it. If not to overdo it. If
Prioritise sleep, recovery this session is to keep (day off the bike ticking over.
time to heal and repair, you feel like pushing you feel like pushing
and light exercise, and moving but not to exert though).
meaning there is no yourself on the Sunday yourself on the Sunday
don’t be tempted to jam any energy, just cruise!
No more than Zone 2. gain! opt for a slightly hillier opt for a slightly hillier
your days up with other
loop loop
tasks which may leave Take it easy so you
you just as tired as if you are ready for the next
were exercising! block!WEEK 14 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
HRS TOTAL REST DAY SWEET SPOT ENDURANCE RIDE SWEET SPOT EASY PEDAL SHORT AND SHARP EVENT DAY DISTANCE
12:30 ~ 2 HOURS ~ 2 HOURS ~ 90 MINUTES 60 MINUTES 2 HOURS 4 HOURS
21 – 27 SEPTEMBER
FOCUS 1: FROM TEMPO TO SWEET SPOT
The last push towards Begin with a 20 minute Up to 2 h with an Begin with a 20 minute See how you feel Punchy hills today. Today is the day where
event day. The focus warm up (gradually average intensity of warm up (gradually today, and if you need Included in your ride you tick off the event
now shifts from volume building from Zone 1 -2) Zone 2. Focus is on building from Zone 1 -2) to take the day off or are 4 – 5 x 90 s efforts distance in a training
to that of intensity. before settling into the flushing out the legs before settling into the substitute for another (Zone 5) interspersed ride.
This means you are following efforts: form yesterday and following efforts: aerobic exercise activity throughout your ride.
The focus of today’s
still working hard, and keeping some volume (such as a walk) then Recovery between
6 x 8 minute efforts 8 x 4 minute efforts ride is to get through
the overall “load” of in the program. You that is fine. You need efforts should be
in Low Zone 4; with 3 in Low Zone 4; with 1 it in the quickest time
training remains similar, should not feel fatigued to be ready to tackle complete (at least 5-10
minutes rest in Zone minute rest in Zone 1 in possible, with the
but you have more time after this ride. tomorrow’s session minutes)
1 in between. Make between. Make sure you least amount of stops
to recover between
sure you control the 8 control the 8 minute You don’t want to go possible. Depending on
sessions, Try to prioritise
minute effort, focusing effort, focusing on your too far into the red, but the ride option you have
these key sessions, and
on your breathing and breathing and keeping just enough to zap the chosen, you can either
maximise recovery on
keeping a smooth a smooth pedal stroke. legs a little! ride part of the course
the between days. If that
pedal stroke. These These efforts should so you are familiar with
means cutting back on
efforts should feel feel somewhat hard, but it, or otherwise try and
the “endurance” rides or
somewhat hard, but still still achievable. find a loop which has
opting for an additional
achievable. a similar profile. The
rest day in order to hit Cool down is ~ 15
aim of today’s ride is
the targets on the harder Cool down is ~ 15 minutes before hopping
to work out how much
days then that is okay. minutes before hopping off.
you need to eat, drink
off.
and when you start to
feel tired, so you are
ready in 2 weeks’ time
and it doesn’t sneak up
on you!WEEK 15 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
HRS TOTAL REST DAY SWEET SPOT ENDURANCE RIDE SWEET SPOT EASY PEDAL SHORT AND SHARP GENTLE KMS
12:30 ~ 2 HOURS ~ 2 HOURS ~ 90 MINUTES 60 MINUTES 2 HOURS UP TO 4 HOURS
28 SEPTEMBER – 04 OCTOBER
FOCUS 2: THE FINAL PUSH
Same structure and Begin with a 20 minute Up to 2h with an Begin with a 20 minute See how you feel More punchy hills. Today is not about
sessions as last week, warm up (gradually average intensity of warm up (gradually today, and if you need intensity, but just time
Same as last week, but
aim to hit those targets building from Zone 1 -2) Zone 2. Focus is on building from Zone 1 -2) to take the day off or on the bike. After
this time you want to
(and maybe a few watts before settling into the flushing out the legs before settling into the substitute for another yesterday, try and stick
aim for 5 – 6 x 3 minute
extra) in those key following efforts: form yesterday and following efforts: aerobic exercise activity to some flatter roads,
efforts (Zone 5) with
sessions! keeping some volume (such as a walk) then and just cruise for
6 x 8 minute efforts 8 x 4 minute efforts complete recovery in
in the program. You that is fine. You need ~4h. Average power/
Almost there! One week in Low Zone 4; with 3 in Low Zone 4; with 1 between.
should not feel fatigued to be ready to tackle intensity for this ride
to go! minutes rest in Zone minute rest in Zone 1 in
after this ride. tomorrow’s session You should feel in should be no higher
1 in between. Make between. Make sure you
control during these than Zone 2
sure you control the 8 control the 8 minute
efforts. You can do
minute effort, focusing effort, focusing on your
them on a climb or
on your breathing and breathing and keeping
on a flat road with a
keeping a smooth a smooth pedal stroke.
clear run. You can even
pedal stroke. These These efforts should
smash it out on Zwift if
efforts should feel feel somewhat hard, but
that’s what you prefer.
somewhat hard, but still still achievable.
achievable. Cool down for ~ 20
Cool down is ~ 15
minutes before jumping
Cool down is ~ 15 minutes before hopping
off though.
minutes before hopping off.
off.WEEK 16 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AROUND THE BAY
HRS TOTAL REST DAY TAPER TIME 1 RECOVERY TAPER TIME 2 RECOVERY FLUSH THE LEGS
DAY!
5:00 50 MINUTES 40 MINUTES MAX 50 MINUTES 40 MINUTES MAX 90 MINUTES
05 – 11 OCTOBER
TAPER TIME
Event week! You have Begin with a 20 minute Optional day off if you Begin with a 20 minute Optional day off if you This session is to You’ve made it! One
made it! Well done! With warm up (gradually need, Nice easy spin, no warm up (gradually need, Nice easy spin, no prime the legs and get thing left to do, HAVE
one week to go you are building from Zone 1 -2) more than 40 minutes. building from Zone 1 -2) more than 40 minutes. you ready for the big FUN!
almost there. Time to before settling into the Otherwise an easy walk before settling into the Otherwise an easy walk day. No more than a
start planning, packing, following efforts: will do! Keep moving following efforts: will do! Keep moving 90 minute easy spin,
thinking about event day, but no exertion! but no exertion! but include 3 – 4 x
2 x 5 minute zone 5 5 x 1 minute zone 5
15 second sprints
Bike is ready to go, outfit efforts with 10 minute efforts with 2 minute
throughout. This can be
for what you are going recovery in between. recovery in between.
chasing down a street
to wear on the day is Efforts should be Efforts should be
sign, accelerating off
sorted, you’ve planned controlled, keeping controlled, keeping
from the lights or out
how you are going to a consistent power a consistent power
of a corner, or simply
get to the start and throughout the effort. throughout the effort.
sprinting up a small hill.
where you will park, now
Cool down is ~ 15 Cool down is ~ 15 These types of efforts
all that is left is to rest
minutes before hopping minutes before hopping open up your legs and
and recover before the
off. off. awake the neurological
big day!
system, getting those
muscles firing. Then as
soon as you get home it
is time to eat something
and put the feet up!You can also read
