London to Paris 24 training guide Part two February to March

Transcription

1 1 London to Paris 24 training guide Part two February to March

2 Welcome back... There are many roads that lead to Rome or Paris for that matter as the saying goes. There are also many ways of getting yourself ready for London to Paris 24. Hopefully you re now fully aware what a significant challenge riding your bike from London to Paris in 24 hours will be and the amount of training needed before the event, but there s nothing to worry about. With the right training and preparation you will all stand a good chance of making it to the city of lights in less than 24 hours. This training programme has been produced as a guide to meet the different levels of experience and fitness of the cyclists joining together in July. There is one bit of advice that I can give that everyone will have to embrace over the next few months and that is to simply get fit! Peter, lead pace cyclist 2

3 Build a routine Get out on your mountain bike or road bike, use a turbo trainer, go running or swimming, do long rides, hard rides, night rides or group rides. The only way of building up your fitness levels sufficiently to complete the L2P24, will be to get out and do it. Make sure you enjoy what you re doing. Ride your bike or at least be active with regular training sessions making it part of your daily and weekly routine. Later on in this guide there are some more detailed training sessions for the next few months and more will follow between now and July. These should give you a good idea on how to train most effectively for your event and hopefully give you some direction on what to do once you re out on your bike. At a glance Make sure you enjoy the types of exercises you are doing. Being active should be part of your daily routine. Follow my monthly training sessions. 3

4 Be organised Be efficient with your time so you can fit in your training. Commute to work on your bike, make the most of your time at the gym or try to fit in a lunch time run when you can. Even if it s just 30 minutes, it will all add up over the next few months. If you do commute to work on your bike, this of course also counts towards your training. Especially on the way home if you can try to put in a few extra miles. At this time of year, you well get some experience of riding in the dark as well. Please note good front and rear lights as well as a good visible cycling kit are essential if you decide to ride outside in the evenings. At a glance Fit exercise into your daily routine. Even a short training session helps build up your fitness. Take the long route home on your bike. 4

5 Structured training the basic principles Below we have explained some of the basic principles behind the different training sessions and what to keep in mind during these sessions. You might find you have to adjust some of the sessions due to time, weather or traffic. As long as you stick to the principles of that particular session you should still get a good work out from it. We have given some indications on intensities, but due to the different levels of experience and fitness levels, I haven t given any heart rates. If you do work with a heart rate monitor, you can work out your heart rate belonging to certain intensities. This involves a formula that is often used and takes into account your resting heart rate (RHR) measured first thing in the morning, before you get out of bed and maximum heart rate (MaxHR) often calculated as 220 minus your age. You will find an example of this below. The formula to success! RHR + ((training intensity / 100) x (MaxHR RHR)) = training heart rate Example MaxHR = 190, RHR = 50, training intensity is 60 per cent, then your training heart rate at 60 per cent is: 50 + (0.6 x 140) = 134 5

6 The next two months Long rides Best done outside, where possible with a group, so you learn how to ride in a pack and shelter from bad weather. You can of course attack some climbs or try and sprint for a sign every now and again during these rides, just make sure you have fun. Generally you ll probably want to ride between per cent for most of the ride, with some peaks of per cent when the opportunity arises. Long intervals Best done outside, but can be done on turbo trainer if need be. Intensity needs to be around per cent (you should be ableto still hold a conversation) during your efforts. Make sure you keep pedalling during rest, so that your heart rate can slowly come down and you can actively recover. Short intervals Perfect for on a turbo trainer or on a spinning bike in the gym. Intervals need to be high intensity (approximately per cent), with full rest. You can keep pedalling, but if you go hard during your efforts, you ll probably find you need every second of rest in between. If you have certain weaker areas (back, core, and joints) now is the time to work on this. Some good pilates and / or strong training sessions regularly can help you build your cycling strength on the bike. Run, swim or gym sessions obviously are also great ways to fit in some different endurance training. At 70 per cent = you re still able to talk and hold a conversation at this intensity, you should be able to maintain this intensity for 30 minutes or so. 80 per cent = it s getting very difficult to continue to talk and you re probably unlikely to maintain this pace for more then 15-20minutes. 90 per cent = almost all out and just able to maintain this intensity for the duration of the short effort. Please note: if you have any questions about the plan or need any help interpreting it, please let us know on or at events@scope.org.uk. *If you are worried about training or your fitness please seek your GPs advice. Please note you will be undertaking the training at your own risk and we are providing a guide only. At a glance Make sure you enjoy the types of exercises you are doing. Being active should be part of your daily routine. Follow my monthly training sessions. 6

7 7 Your monthly sessions February Date Session one Session two Session three Session four Long ride 2 3 hours Four x 10 minutes plus five minutes rest 10 x 30 seconds plus one and a half minutes rest Long ride 2 3 hours Three x 15 minutes plus five minutes rest 10 x one minute plus two minutes rest Long ride hours Five minutes rest Five minutes plus four minutes rest Five minutes plus three minutes rest Five minutes plus two minutes rest Five minutes plus one minute rest Five x 30 seconds plus one minute rest Five x one minute plus one minute rest Five x 30 seconds plus one minute rest 7

8 Your monthly sessions March 8 Date Session one Session two Session three Session four Long ride hours Four x 10 minutes at 70 per cent Five minutes at 80 per cent plus five minutes rest Six x 30 seconds plus one minute rest Six x 30 seconds plus one and a half minutes rest Six x 30 seconds plus one minute rest Long ride hours Three x 20 minute plus five minutes rest Three x 30 seconds plus 30 seconds rest One minute plus one minute rest One and a half minutes plus one and a half minutes rest Two minutes plus two minutes rest Long ride hours 30 minute warm up Five minutes plus five minutes rest 10 minutes plus five minutes rest 15 minutes plus five minutes rest 20 minutes plus five minutes rest 15 x 30 seconds plus one and a half minutes rest Long ride 3 4 hours Two x 15 minutes at 70 per cent 10 minutes at 80 per cent Two minutes at per cent plus five minutes rest 10 x one minute plus one minute rest 10 x 30 seconds plus one minute rest

9 Advice from the peloton With over 1000 members, our L2P24 forum is a key place for you to get advice on your training and kit and to meet your fellow riders. In each training guide we ll be bringing you the best tips from your peers. Find the forum on facebook search London to Paris 24 cycling forum 9

10 Speak soon From April the sessions will get progressively harder and longer so that when we get to July, you should be well prepared to take on the L2P24. I ll also discuss nutrition and share my advice on how to prepare mentally so you stay strong and focused on the road. Peter Slijkhuis Ironman Wold Championship competitor, and lead pace rider on London to Paris 24! events@scope.org.uk _P2 Scope is a registered charity, number Copyright Scope November 2015