100km. SUB 3 Week 1 TRAINING PROGRAMME
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- Juniper Foster
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1 Week 1 Monday Pre conditioning 2 HOURS: Try to keep cadence high throughout (>90 RPM) Zone 2 and Zone 3 Wednesday IMTG RIDE 60MIN: (Fasted state: Do not eat breakfast or eat any meal for at least 5 hours before ride. Drink water for the first 60min and then switch to a carbohydrate drink and finish the ride immediately. Keep to zone 2 only and eat immediately after finishing the training session. AM: GYM: Strength training and core work. PM: 2 HOURS: Long Slow Distance (LSD). Cadence > 90 throughout Zone 2 only All Zone 2 AM: CROSS TRAINING: 1-2 hours of Gym / pilates / core stability training Zone 2 only PM: 90 MINUTES: Cadence > 90 throughout CLIMBING DRILLS: Warm up 45 min zone 2 and 3: Follow with 3 x 10 minutes of seated climbing on Zones 2, 3 and 4 moderate gradient. Keep cadence low (50-60) and keep HR below zone 4 throughout. Recovery of 10 minutes - zone 2 between climbs. Keep shoulders and hands relaxedduring climbs and try to keep pelvis stable. Stand for 50 metres if you cannot sustain seated position. Sunday 3 HOURS LSD: Cadence > 90 throughout Zone 2 only
2 Week 2 Monday IMTG RIDE 60MIN: Fasted state: Do not eat breakfast or eat any meal for at least 5 hours before ride. Drink water for the first Zone 2 only 60min and then switch to a carbohydrate drink and finish the ride immediately. Keep to zone 2 only and eat immediately after finishing the training session. Wednesday DRILLS: Warm up 45 min zone 2 and 3: Follow with 6 x 4 minutes of one legged riding. Keep non working leg clipped in. Do 5 minutes Zones 2, 3 and 4 of riding with both legs between each one leg repeat. Warm down 45 minutes - zone HOURS LSD: High cadence (>90) Zone 2 and Zone 3 INTERVALS: Warm up for 60 min in zone 2 and 3: Follow this with 8 x 4 minutes in a high gear and at a low cadence (Use a gear Zone 2 and Zone 3 which you can only just turn over. Keep your cadence at during the high gear efforts and at 90 during the rest periods. Rest 10 min in zone 2 between each high gear effort. Warm down 45 min - zone 2. (The high gear efforts are not a maximum intensity effort. Your heart rate should rise steadily through each 4 minutes and reach the top of zone 3 at the end but NOT zone 4). AM: GYM: Leg strength and core. PM: 3 HOURS LSD: Self selected pace - Self selected cadence Sunday CLIMBING DRILLS: Warm up 45 min zone 2 and 3: Follow with 3 x 10 minutes of seated climbing on moderate gradient. Keep cadence low (50-60) and keep HR below zone 4 throughout. Recovery of 10 minutes - zone 2 between climbs. Keep shoulders and hands relaxedduring climbs and try to keep pelvis stable. Stand for 50 metres if you cannot sustain the seated position.
3 Week 3 Monday Base and Strength INTERVALS: Warm up for 60 min in zone 2 and 3. Follow this with 5 x 4 minutes in a high gear and at a low cadence (Use a gear which you can only just turn over. Keep your cadence at during the high gear efforts and at 90 during the rest periods. Rest for 10 min in zone 2 between each high gear effort. Warm down 45 min - zone 2. (The high gear efforts are not a maximum intensity effort. Your heart rate should rise steadily through each 4 minutes and reach the top of zone 3 at the end but NOT zone 4). Zones 2, 3 and 4 AM: GYM: Strength training and core work. PM: 2 HOURS LSD: Cadence > 90 throughout Zone 2 and Zone 3 Wednesday All Zone HOURS LSD: Self selected pace - Self selected cadence 3.5 HOURS: Cadence > 90 throughout. PM - Strength training and core work. CLIMBING DRILLS: Warm up 45 min zone 2 and 3: Follow with 5 x 10 minutes of seated climbing on moderate gradient. Zone 2 only Keep cadence low (50-60) and keep HR below zone 4 throughout. Recovery of 10 minutes - zone 2 between climbs. Keep shoulders and hands relaxedduring climbs and try to keep pelvis stable. Stand for 50 metres if you cannot sustain the seated position. Sunday 4 HOURS LSD: Zone 2 only. Cadence > 90 throughout Zone 2 only
4 Week 4 Monday IMTG RIDE- 90MIN LSD: Fasted state: Do not eat breakfast. Drink water for first 90min then switch to carbohydrate drink and go home immediately. Keep to zone 2 only! PM - Strength and core work. Wednesday INTERVALS: Warm up for 60 min in zone 2 and 3: Follow this with 8 x 4 minutes in a high gear and at a low Zone 2 ONLY cadence (Use a gear which you can only just turn over. Keep your cadence at during the high gear efforts and at 90 during the rest periods. Rest 10 min in zone 2 between each high gear effort. Warm down 45 min - zone 2. (The high gear efforts are not a maximum intensity effort. Your heart rate should rise steadily through each 4 minutes and reach the top of zone 3 at the end but NOT zone 4). 2.5 HOURS LSD: High cadence (>90) Zones 2, 3 and 4 AM: GYM: Leg strength and core. PM: 3 HOURS LSD: Self selected pace - Self selected cadence 4 HOURS: Cadence > 90 throughout Zone 2 and Zone 3 Sunday 4.5 HOURS LSD Zone 2 only
5 Week 5 Monday Recovery 90 MIN RECOVERY: Keep cadence > 90 throughout Zone 2 only Zone 2 only Wednesday 90 MIN RECOVERY: Keep cadence > 90 throughout Zone 2 only INTERVALS: Warm up for 60 min in zone 2 and 3: Follow this with 8 x 4 minutes in a high gear and at a low cadence (Use a gear which you can only just turn over. Keep your cadence at during the high gear efforts and at 90 during the rest periods. Rest 10 min in zone 2 between each high gear effort. Warm down 45 min - zone 2. (The high gear efforts are not a maximum intensity effort. Your heart rate should rise steadily through each 4 minutes and reach the top of zone 3 at the end but NOT zone 4) CLIMBING: Warm up 45 min zone 2 and 3: Follow with 6 x 10 minutes of seated climbing on moderate gradient. Keep cadence low (50-60) and keep HR below zone 4 throughout. Recovery of 10 minutes - zone 2 between climbs. Keep shoulders and hands relaxedduring climbs and try to keep pelvis stable. Stand for 50 metres if you cannot sustain seated position. Zone 2 and Zone 3 Zones 2, 3 and HOURS LSD: Cadence > 90 throughout Zone 2 only Sunday 5.5 HOURS LSD: Cadence > 90 throughout Zone 2 only
6 Week 6 Monday Intermediate 90 MIN RECOVERY: Zone 2 only. Keep cadence > 90 throughout Wednesday WARM UP 45 MIN ZONE 2 AND 3: Followed by 2 x 10 minutes zone 4 with 10 minutes rest in zone 2 between repeats. Warm down 45 minutes zone 2. Zone 2, 3 and 4 2 HOURS ZONE 2 ONLY: Cadence > 90 throughout Zone 2 only TEMPO: Warm up 30min zone 2 and 3: Follow with 60 minutes in high zone 3 and zone 4. Warm down 30 min zone 2 CLIMBING DRILLS: Warm up 45 min zone 2 and 3: Follow with 6 x 10 minutes of seated climbing on moderate gradient. Keep cadence low (50-60) and keep HR below zone 4 throughout. Recovery of 10 minutes - zone 2 between climbs. Keep shoulders and hands relaxedduring climbs and try to keep pelvis stable. Stand for 50 metres if you cannot sustain the seated position. Zone 2, 3 and 4 Zone 2 and Zone 3 Sunday 5 HOURS LSD: Cadence > 90 throughout Zone 2 only
7 Week 7 Monday Recovery 90 MIN RECOVERY: Keep cadence > 90 throughout Zone 2 only Wednesday 90 MIN RECOVERY: Keep cadence > 90 throughout Zone 2 only INTERVALS: Warm up 45 min zone 2 and 3: Followed by 3 x 10 minutes zone 4 with 10 minutes rest in zone 2 between repeats. Warm down 45 minutes zone 2. Zones 2, 3 and HOURS LSD: High cadence (>90) Zone 2 and Zone 3 TEMPO: Warm up 30min zone 2 and 3: Follow with 45 minutes in zone 4. Warm down 30 min zone 2 Zone 2 and Zone 3 Sunday CLIMBING DRILLS: Warm up 45 min zone 2 and 3: Follow with 6 x 10 minutes of seated climbing on moderate gradient. Keep cadence low (50-60) and keep HR below zone 4 throughout. Recovery of 10 minutes - zone 2 between climbs. Keep shoulders and hands relaxedduring climbs and try to keep pelvis stable. Stand for 50 metres if you cannot sustain the seated position. Zone 2 and Zone 3
8 Week 8 Monday 2 HOURS: Cadence > 90 throughout Zone 2 only Wednesday INTERVALS: Warm up 60 min zone 2 and 3: Follow with 3 x 12 minutes zone 4 heart rate with 10 minutes rest between each repeat - zone 2. Warm down 45 min zone 2. Zones 2, 3 and 4 3 HOURS: Cadence > 90 throughout Zone 2 only Satursday TEMPO: Warm up 30min zone 2 and 3: Follow with 45 minutes in zone 4. Warm down 30 min zone 2 Zones 2, 3 and 4 Sunday CLIMBING DRILLS: Warm up 45 min zone 2 and 3: Follow with 6 x 10 minutes of seated climbing on moderate gradient. Keep cadence low (50-60) and keep HR below zone 4 throughout. Recovery of 10 minutes - zone 2 between climbs. Keep shoulders and hands relaxed during climbs and try to keep pelvis stable. Stand for 50 metres if you cannot sustain the seated position. Zone 2 and Zone 3
9 Week 9 Monday Recovery 90 MIN RECOVERY: Keep cadence > 90 throughout Zone 2 only Wednesday 90 MIN RECOVERY: Keep cadence > 90 throughout Zone 2 only HIT INTERVALS: Warm up 45 min zone 2 and 3: Followed by 5 x 4 minutes zone 5 heart rate with 2.5 minutes rest between repeats. Warm down 30 minutes zone 2. Zone 2 and Zone 3 Satursday CLIMBING DRILLS: Warm up 45 min zone 2 and 3: Follow with 5 x 10 minutes of seated climbing on Zone 2 and Zone 3 moderate gradient. Keep cadence low (50-60) and keep HR below zone 4 throughout. Recovery of 10 minutes - zone 2 between climbs. Keep shoulders and hands relaxedduring climbs and try to keep pelvis stable. Stand for 50 metres if you cannot sustain seated position. Sunday 4 HOURS LSD: Cadence > 90 throughout Zone 2 only
10 Week 10 Monday 90 MIN RECOVERY: Zone 2 only. Keep cadence > 90 throughout Zone 2 only Wednesday WARM UP 45 MIN ZONE 2 AND 3: Follow with 3 x 15 minutes zone 4 with 10 minutes rest between each repeat - zone 2. Warm down 30 min zone 2. Zone 2 and 3 IMTG RIDE- 90MIN LSD - ZONE 2 ONLY: Fasted state: Do not eat breakfast. Drink water for first Zone 2 only 90min then switch to carbohydrate drink and go home immediately. Keep to zone 2 only! 2.5 HOURS ZONE 2 ONLY. Cadence > 90 throughout Zone 2 only WARM UP 45 MIN ZONE 2 AND 3: Followed by 6 x 4 minutes zone 5 heart rate with 2.5 minutes rest Zone 2 and 3 between repeats. Warm down 30 minutes zone 2. Sunday 4 HOURS LSD: Zone 2 only. Cadence > 90 throughout Zone 2 only
11 Week 11 Monday Zone 2 only 90 MIN RECOVERY ZONE 2 ONLY: Cadence > 90 throughout Zone 2 and Zone 3 Wednesday WARM UP 45 MIN ZONE 2 AND 3: Follow with 10 x 30 second maximal sprints (Start from slow speed Zones 2, 3 and 5 on 8-11% gradient. Accelerate as hard as you can and keep dropping through the gears to maintain high resistance). Rest 5 min between each sprint (You can stand still and gasp for the first 2 min). Warm down 45 min zone 2 only at high cadence (90-115). WARM UP 45 MIN ZONE 2 AND 3: Followed by 7 x 4 minutes zone 5 heart rate with 2.5 minutes rest between repeats. Warm down 30 minutes zone MIN RECOVERY ZONE 2 ONLY: Cadence > 90 throughout Zone 2 only Sunday Taper 90 MIN RECOVERY ZONE 2 ONLY: Cadence > 90 throughout Zone 2 only
12 Week 12 Monday Taper 90 MIN RECOVERY: Zone 2 only. Keep cadence > 90 throughout Zone 2 only Wednesday 2 HOURS: Zone 2 and zone 3 - Self selected cadence Zones 2 and 3 Sunday 30 MIN WARMUP: Zone 2 and 3: 3 x 6min zone 4 hear rate (Not zone 5!). Rest 5 min in zone 2 between each harder effort. Warm down for 20 min in zone HRS: Zone 2 and 3 with 4 x 2 minute accelerations to bring your heart rate up to zone 4 for the last 30 seconds of each acceleration (Use a relatively hard gear and lowish cadence (70-80). Rest for 5 min between each acceleration. (These are not supposed to be hard intervals) Race Day Zone 2 and 3 Zone 2 and 3
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