Post by The Big Man on Jan 30, 2010 20:02:48 GMT
Here we go again, are you ready for it? As per last year I've pulled together a training programme for those who have enetered the Etape, or for those who simply want to focus on their bike for a few months.
Read and enjoy! Any question give me a shout on this thread.
Etape Caledonia – Sunday 16th May 2010
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 an ‘even pace’ endurance ability with some efficient hill climbing thrown in for good measure. 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.aspx
I’ll put a note on the Perth Triathlon Club (PTC) Forum regarding the training rides round the race route. We’ll aim for at least 2 trips, possibly 3. The 2nd will involve a pursuit style ride (i.e. “cat and mouse”. The slow riders will go off first, followed by groups of fast riders. The aim is for the slow riders to keep ahead of the fast riders, and for the fast riders to chase down and catch the slow riders. A little bit of fun and a challenge for everyone.)
Also, if you want you can come along on a Sunday morning and cycle with Perth Triathlon Club or Perth United Cycling Club then turn up at 10:00 at the South Inch Car Park.
www.perthtriathlon.proboards98.com/index.cgi
February: 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, not 30 miles over the week), 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. For those who don’t know what a hill rep is then let me tell you. Find a hill (preferably a long hill) and cycle up it, say, 3 times (i.e. 3 reps) to start with. Recover by cycling down the same hill or via an alternative route that takes you back to the bottom of the hill. Over the next few weeks / months try and increase the number of reps, and if you can, find increasingly longer and / or steeper hills to train on. Hill reps are tough (even painful) but worth it both physically and mentally (does your confidence a world of good).
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 gels and the High-5 4:1 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 short duration intervals then slowly increase the length and frequency of each interval until you can hold an overall faster pace for longer. To ride fast you have to train fast (it really is “no pain no gain”). Worth hooking up with some faster riders in order to make this easier.
o Hill reps twice a week for between 45 – 60 min per session. Try and add an extra rep each week.
o Call me soft, but when the miles start increasing and the tempo starts to ramp up I often turn to my favourite training aid – a sports massage. Go on try one, you’ll love it.
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 (wk 3 – trip round the course end-2-end with race gear and race food) and 50 miles in wk 4. It is important by this stage to know what you can / can not eat during your ride, and also to have tried out both dry and wet weather gear. Riding in multi-layers can be uncomfortable and it takes practice to be able to manage your heat (if you over heat you’re likely to suffer).
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 This may sound quaky, but try visualising the route in your head. Think about the start, the fast flat sections, the hills and the finish. Have a mental plan in your head on how you are going to tackle each section.
o Bag a few nights of good sleep. You want to arrive at the start line both physically and mentally rested.
THE DAY BEFORE & RACE DAY MORNING
Get all your stuff ready the night before. Check and double check that you have everything (don’t forget to bring something to eat post race and some spare clothes to change in to). If you can pack the car the night before. It will be one less thing to think about in the morning.
On Race Day get up early and have a good breakfast (e.g. porridge, banana, toast with honey and a strong coffee). Try and get to Pitlochry early so you can relax and prepare for what lies ahead. DON’T TWEEK ANYTHING ON YOUR BIKE ON RACE DAY, do everything the day before.
The training is done, you’re in great shape, you’re all fuelled up, the bike is ready, now jump on an have a blast.
POST RACE
o Eat something carbohydrate based, plus an energy drink, within 45 minutes of finishing. This will aid your recovery.
o Go home and have a hot bath then devour the entire contents of the fridge, washed down will gallons of cold beer (the life of a cyclosportive rider – MAGIC).
o When you’re ready, get on the internet and book your next race. Go on you know you want to. See you next year.
Read and enjoy! Any question give me a shout on this thread.
Etape Caledonia – Sunday 16th May 2010
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 an ‘even pace’ endurance ability with some efficient hill climbing thrown in for good measure. 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.aspx
I’ll put a note on the Perth Triathlon Club (PTC) Forum regarding the training rides round the race route. We’ll aim for at least 2 trips, possibly 3. The 2nd will involve a pursuit style ride (i.e. “cat and mouse”. The slow riders will go off first, followed by groups of fast riders. The aim is for the slow riders to keep ahead of the fast riders, and for the fast riders to chase down and catch the slow riders. A little bit of fun and a challenge for everyone.)
Also, if you want you can come along on a Sunday morning and cycle with Perth Triathlon Club or Perth United Cycling Club then turn up at 10:00 at the South Inch Car Park.
www.perthtriathlon.proboards98.com/index.cgi
February: 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, not 30 miles over the week), 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. For those who don’t know what a hill rep is then let me tell you. Find a hill (preferably a long hill) and cycle up it, say, 3 times (i.e. 3 reps) to start with. Recover by cycling down the same hill or via an alternative route that takes you back to the bottom of the hill. Over the next few weeks / months try and increase the number of reps, and if you can, find increasingly longer and / or steeper hills to train on. Hill reps are tough (even painful) but worth it both physically and mentally (does your confidence a world of good).
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 gels and the High-5 4:1 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 short duration intervals then slowly increase the length and frequency of each interval until you can hold an overall faster pace for longer. To ride fast you have to train fast (it really is “no pain no gain”). Worth hooking up with some faster riders in order to make this easier.
o Hill reps twice a week for between 45 – 60 min per session. Try and add an extra rep each week.
o Call me soft, but when the miles start increasing and the tempo starts to ramp up I often turn to my favourite training aid – a sports massage. Go on try one, you’ll love it.
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 (wk 3 – trip round the course end-2-end with race gear and race food) and 50 miles in wk 4. It is important by this stage to know what you can / can not eat during your ride, and also to have tried out both dry and wet weather gear. Riding in multi-layers can be uncomfortable and it takes practice to be able to manage your heat (if you over heat you’re likely to suffer).
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 This may sound quaky, but try visualising the route in your head. Think about the start, the fast flat sections, the hills and the finish. Have a mental plan in your head on how you are going to tackle each section.
o Bag a few nights of good sleep. You want to arrive at the start line both physically and mentally rested.
THE DAY BEFORE & RACE DAY MORNING
Get all your stuff ready the night before. Check and double check that you have everything (don’t forget to bring something to eat post race and some spare clothes to change in to). If you can pack the car the night before. It will be one less thing to think about in the morning.
On Race Day get up early and have a good breakfast (e.g. porridge, banana, toast with honey and a strong coffee). Try and get to Pitlochry early so you can relax and prepare for what lies ahead. DON’T TWEEK ANYTHING ON YOUR BIKE ON RACE DAY, do everything the day before.
The training is done, you’re in great shape, you’re all fuelled up, the bike is ready, now jump on an have a blast.
POST RACE
o Eat something carbohydrate based, plus an energy drink, within 45 minutes of finishing. This will aid your recovery.
o Go home and have a hot bath then devour the entire contents of the fridge, washed down will gallons of cold beer (the life of a cyclosportive rider – MAGIC).
o When you’re ready, get on the internet and book your next race. Go on you know you want to. See you next year.