A weekly training program for a Sunday race:
MONDAY: Rest or light recovery ride, Heart rate 65% of your MHR (maximum heart rate).
TUESDAY: 5-6 intervals, 3-6 minutes included in a 1-2 hour ride, cadence 90rpm min
and heart rate up to 90% of your MHR.
WEDNESDAY: Aerobic ride 2 or 3 hours ideal heart rate shouldn't exceed 80% of MHR.
THURSDAY: Power Jumps, only a short ride duration with 3-5 sets of 5 jumps each.
Each jump is a maximum explosive effort lasting about 10 seconds. A one
minute recovery between jumps and 5 minute rest between sets.
FRIDAY: Aerobic ride 1-2 hours, hear rate shouldn't exceed 80% of your MHR. Just an
easy roll with cadence 90rpm minimum.
SATURDAY: Another aerobic ride 1-2 hours, but throw in one set of 5 power
jumps...but don't go
flat out, just enough to sharpen up!
SUNDAY: RACE...HYRATE EVERY 15 MINUTES, ENERGY GELS EVERY HOUR AND JUST SIT ON
PARKESY'S WHEEL TILL THE LAST 10M'S.
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This is your captain
by pnoske[Social]This is your captain speaking,
The broken heart is a mendin', the HRH portrait now appears next to my ebragger user profile, and in the words of the militant union official used in the Liberal Party ad campaigns....."We're comin' Back!"
Disappointed Twinny that you left a gap into the final bend. Parkesy, I need a new lead out man!
Good luck this Sunday to all doing TTP.
The orange helmut will soon regain the respect.
Yours truly, Captain Pete
I don't understand...
by Twinny[Social]I don't understand... Where's the bit in this ideal training week for a Sunday race about going out on Friday and Saturday night to carbo load at numerous bars????
Twinny. Carbo loading in
by PD[Club]Twinny.
Carbo loading in bars on Thurs, Fri & Sat nights is standard practice...in fact it is also cycling ettiquette to race after a night on the fizz.
Don't deviate from your usual social routine!
PD.