I prepared this simple training programme for the guys at work who've entered the Etape. Its based on getting round in one piece. Obviously if you want a fast time you'll need to modify it to suit. Treat it as a 'starter for 10'.
Have a look at it and let me know if you have any comments. Week 1 is this weekend!
Also, I've heard the organisers have closed the entry list. They have 3500 riders signed up.
Cheers,
Alec.
Etape Caledonia – Sunday 17th May 2009
Key Facts:
o 81 miles, with 1950m of ascent.
o Minimum average speed of 14 mph, equates to approximately 6 hours of cycling.
Physical Requirements:
o Need to be comfortable cycling in a group so as to maximise output with minimal input.
o Ability to operate as part of a ‘chain gang’ (not essential, but good cycling etiquette).
o Ability to ride at an even pace for 4 – 6 hours over a mixed flat / hilly route.
o Able to refuel (and recover) on the move – gels, energy bars, energy / carbohydrate drink etc.
Training:
Key requirement will be to develop ‘even pace’ endurance and efficient hill climbing. Training programme based on 3 weeks hard and 1 week easy (“easy” doesn’t mean do nothing!). If you won’t some local bike routes then check out the following web site:
perthtriclub.co.uk/cycle.aspxI’ll put a note on the Perth Triathlon Club (PTC) Forum regarding the two trips round the race route. Also, if you want you can come along on a Sunday morning and cycle with PTC and Perth United Cycling Club then turn up at 10:00 at the South Inch Car Park.
www.perthtriathlon.proboards98.com/index.cgiFebruary: BASE FITNESS
o Target – to break the 50 mile barrier.
o Aim for 30 miles in wk 1 (i.e. 30 miles in one single session), 40 miles in wk 2, 50 miles in wk 3 and 30 miles in wk 4. Should be easy paced riding, nothing fast and furious.
o Hill reps twice a week for between 45 – 60 min per session. Try and add an extra rep each week.
o Try out some of the energy products to find one you like. Worth having a favourite gel, bar and drink (my preference is the Science in Sport products, plus the High5 energy drink).
March: DISTANCE with & without HILLS, plus FAMILIARISATION
o Target – to break to 60 mile barrier, over a hilly route.
o Aim for 40 miles in wk 1, 50 miles in wk 2, 60 miles in wk 3 (wk 3 - trip round Loch Rannoch, plus up the Braes of Foss climb) and 40 miles in wk 4. If you are looking to get a fast time then you’ll need to start introducing some speed sessions into the programme. Start with intervals then slowly increase the interval until you can hold the fast pace for the duration.
o Hill reps twice a week for between 45 – 60 min per session. Try and add an extra rep each week.
April: DISTANCE with & without HILLS, plus FAMILIARISATION
o Target – to break the 80 mile barrier, over a hilly route.
o Aim for 65 miles in wk 1, 70 miles in wk 2 and 81 miles in wk 3 (round the course end-2-end, race gear and race food) and 50 miles in wk 4.
o Hill reps twice a week for between 45 – 60 min per session. Try and add an extra rep each week.
May: RACE PREPARATION
o Target – RACE DAY success.
o Aim for 40 miles in wk 1, then rest for wk 2 (“rest” means 20 miles early in the week).
o Start carbo loading on the Wednesday before the race, both solid and liquid (no alcohol).
o Bag a few nights of good sleep.
POST RACE
o Eat something carbohydrate based, plus an energy drink, within 45 minutes of finishing.
o Go home, have a hot bath, eat lots, stay up late and get hammered to celebrate.
