| The
primary objective for most in the month of December and earlier
months, is general fitness rather than pure bike training.
The details below show a typical programme being followed
by our two guinea pigs. This programme can be pulled around
to suit your own requirements and the facilities available
to you. |
| Month |
Day |
Session |
Notes |
| December |
Sunday |
2-3
hours on the bike at level 2. |
Build
up to these sorts of time periods particularly if you have
not ridden your bike prior to December. |
| |
Monday |
Run
for up to 40 minutes at level 2/3 |
As
with the above, if you have not run prior to December, build
up VERY gradually to lower the possibility of injury. |
| |
Tuesday |
Strength
training, or circuit training if available |
If you have never done this type of training before, seek
professional advice from a trainer, try your local gym or
sports centre. |
| |
Wednesday |
Rest
or active recovery |
|
| |
Thursday |
Strength
training or swimming |
Try
out your local gym or sports centre. Take a technique course
if you are not a good swimmer |
| |
Friday |
Run
for up to 40 minutes at level 2/3 |
Do
whatever you feel like doing. If you are tired, which you
may be at the start of the programme - take a rest |
| |
Saturday |
Rest
or 1 hour on the bike at recovery level 1 |
Really
to prepare you for the ride the following day. |
| |
| Perform
the above sessions for 3 weeks and then have a rest or active
recovery week in readiness for stepping up the programme in
January which is when your training should really start.. |
| |
| The
primary objective for January remains general fitness, strength
training and building or rebuilding your aerobic capacity
(level 2 training). It is also the month to incorporate fixed
wheel to help you work on your pedal action and to develop
bike specific strength in your legs. |
| January |
Sunday |
3-
5 hours at level 2 (fixed wheel if you have one) |
As
in January, build up to these sorts of times and particularly
if you are not used to riding fixed, you'll feel it in the
hamstrings first few sessions. |
| |
Monday |
Gym
session for strength
training |
Perhaps
incorporate a 15 minute run as your warm up, though don't
forget to warm up before your run! |
| |
Tuesday |
1-1.5
hours at level 2 on the bike (fixed wheel preferred) or turbo |
If
you can manage 1.5 hours on the turbo then do so. If you have
a heart rate monitor make it less monotonous by doing a criss
cross session. |
| |
Wednesday |
Active
recovery or rest |
Some
incorporate a second gym session on this day. If you feel
up to it, then do so. |
| |
Thursday |
Run
for 40 minutes with a short upper
body workout when you return. |
You
can make this a swimming session if you prefer |
| |
Friday |
1-1.5
hours at level 2 on the bike (fixed wheel preferred) or on
the turbo. |
If
you incorporate a second gym session on Wednesday, switch
the Thursday and Friday sessions so that you go on the bike
on Thursday instead of a further upper body workout. |
| |
Saturday |
Active
recovery on the bike of 1 hour at level 1 |
|
| As
in the previous month build up to these times over the three
week period. After three weeks take an active recovery or
rest week. |
| |
| In
February, weather permitting, you should be looking to increase
the amount of time spent on the bike. The emphasis however
is still on aerobic capacity work - level 2. To increase the
amount of riding time, ride to work, or drive part way, park
up somewhere safe and cycle the remainder. Having the bike
with you means you could use any lunch break you have for
a short training ride. Alternatively your training ride can
be riding home, or back to your car. The beauty of the above,
is that you can have one training session and at least one
or two recovery rides. Most cyclists do not have sufficient
recovery rides. In the event of bad weather you can resort
to the turbo, running, or the gym, but it's not an excuse
to take it easy. |
| February |
Sunday |
3-
5 hours at level 2 |
By
now you should be up to at least the minimum duration but
as in January, build up to these sorts of times if you're
not. |
| |
Monday |
Gym
session for Strength
training plus a recovery ride |
You
should incorporate a 30-60 minute recovery ride during the
day. Could be your warm-up prior to your gym session. |
| |
Tuesday |
1-1.5
hours at level 2 on the bike (fixed wheel would still be the
preference) or turbo |
If
you can manage 1.5 hours on the turbo then do so. If you have
a heart rate monitor make it less monotonous by doing a criss
cross session. |
| |
Wednesday |
1-1.5
hours at level 2 on the bike. (fixed wheel would still be
the preference) or turbo |
As
above |
| |
Thursday |
Run
for 30-40 minutes. Gym session for upper body Strength
training |
As
in January you can change the run to a swimming session if
you prefer, but as swimming works the upper body just do a
lower body Strength session. |
| |
Friday |
Active
recovery on the bike of 30-60 minutes at level 1 |
If
you are tired, take this as a rest day. |
| |
Saturday |
1-1.5
hours at level 2 on the bike (fixed wheel preferred) or on
the turbo. |
As
above |
| As
always, if these times and sessions are way below what you
are currently doing, build gradually. |
| |
| March
should see a further increase in the amount of time you spend
on the bike and the intensity. Infact this is the month the
emphasis should very much be on "on the bike training".
To increase the amount of riding time, ride to work, or drive
part way, park up somewhere safe and cycle the remainder.
Having the bike with you means you could use any lunch break
you have for a short training ride. Alternatively your training
ride can be riding home, or back to your car. The beauty of
the above, is that you can have one training session and at
least one or two recovery rides. Most cyclists do not have
sufficient recovery rides. |
| March |
Sunday |
3-
5 hours at level 2 |
You
should be up to at least the minimum duration and depending
on the duration of your normal races or ride you should be
looking to do about 50% longer than that time. Start building
sprints into these rides, at least 3 every hour. |
| |
Monday |
Active
recovery on the bike of 30-60 minutes at level 1 |
You
should incorporate a 30-60 minute recovery ride during the
day. Could be your warm-up prior to your gym session. |
| |
Tuesday |
1-1.5
hours at level 2 on the bike (fixed wheel would still be the
preference) or turbo |
If
you can manage 1.5 hours on the turbo then do so. If you have
a heart rate monitor make it less monotonous by doing a criss
cross session. |
| |
Wednesday |
1-1.5
hours AT (level 3) turbo session |
As
above |
| |
Thursday |
1-1.5
hours at level 2 on the bike (fixed wheel would still be the
preference) or turbo |
If
you can manage 1.5 hours on the turbo then do so. If you have
a heart rate monitor make it less monotonous by doing a criss
cross session. |
| |
Friday |
Active
recovery on the bike of 30-60 minutes at level 1 |
If
you are tired, take this as your rest day. |
| |
Saturday |
1.5
- 2 hours at level 2 but with 20 minutes at level 3 |
As
above |
| If
you are starting to race in April then Tuesday should
see you doing at least 20 minutes at level 3 (AT), Wednesday
should be an interval session, start with 6 x 1 minute intervals
building to 8 over three weeks. Thursday should be active
recovery or rest. Friday should see you doing 1-1.5 hours
with 8 x 10 second sprints per hour building to 12 x 10 second
sprints. Saturday is level 2 and Sunday, level 2 with sprints |
