21 mar 2012

SPRINT IND I FORÅRET

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Hvert år, når dagene bliver varmere og længere, og vi bliver mere fast besluttet på at piske os selv tilbage i topform, hopper vi på vores cykler, cykler ud i det uendelige, og vente på resultaterne, uden nogen reel plan. I år har du mulighed for at prøve en otte ugers træningsplan. Start den kommende mandag, på den nemme måde; med en hviledag. Læs mere i artiklen herunder (artiklen er på engelsk)

 

 


The plan’s promise: your fastest 40k (about 25 miles) ever. “A 40k is a good training goal for any cyclist,” says Carmichael Training Systems expert-level coach Jason Tullous. “If you can ride a strong 40k, you’ll be ready and fit for a sport-distance mountain bike course, your local crit, even a short road race.” Don’t put your best year off. Start this coming Monday, the easy way: with a rest day

Endurance Ride: A long, slow distance ride at a conversational pace to build aerobic capacity.

LT = Lactate Threshold
Your LT is the point at which your breathing changes from a deep, rhythmic pattern to a fast, panic-like pattern. LT intervals should be performed just below this effort. Your perceived exertion should be about a 7 on a scale of 1-10 (10 being the highest), or about 85-89% maximum heart rate.

MHR = Maximum Heart Rate
Your MHR is the highest number of beats your heart can reach in an all-out effort. Do this field test to find your max: Hop onto your trainer for 15 minutes of moderately paced pedaling while maintaining a cadence of 75 rpm. Increase your effort by 10% by shifting into the next highest gear. Maintain this effort for 2 to 3 minutes while keeping your cadence at 75 rpm. Continue increasing your effort every 2 minutes until you can’t go any harder. Then sprint all out for 10 seconds. The resulting number on your heart rate monitor is your MHR.

VO2 Max = Maximum Oxygen Consumption
Your VO2 max measures your body’s ability to consume oxygen. The greater your VO2 max, the greater your potential for excelling in endurance sports. Do these intervals as hard as possible, with a perceived effort of 10 out of 10. Pay no attention to heart rate; just ride till your eyes pop out.

Week 1

Monday
Hours: 0
Rest

Tuesday
Hours 1.5
Endurance ride. Include 3×8 minutes of LT intervals. Rest 8 min. between each interval.

Wednesday
Hours: 1.5
Endurance ride. Include 3×8 min. of LT intervals. Rest 8 min. between each interval.

Thursday
Hours: 0
Rest

Friday
Hours: 0.5
Active recovery spinning with no resistance.

Saturday
Hours: 2
Endurance ride. Include 3×10 min. of LT intervals. Rest 8 min. between each interval.

Sunday
Hours 1.5
Endurance ride

Total hours: 7

Week 2

Monday
Hours: 0
Rest

Tuesday
Hours: 1.5
Endurance ride. Include 3×10 min. of LT intervals. Rest 8 min. between each interval.

Wednesday
Hours: 1.5
Endurance ride. Include 3×8 min. of LT intervals. Rest 8 min. between each interval.

Thursday
Hours: 0
Rest

Friday
Hours: 0.5
Active recovery spinning with no resistance.

Saturday
Hours: 2.5
Endurance ride. Include 4×10 min. of LT intervals. Rest 10 min. between each interval.

Sunday
Hours: 2
Endurance ride

Total hours: 8

Week 3
Monday
Hours: 0
Rest

Tuesday
Hours 1.5
Endurance ride. Include 3×4 min. at 90-95% MHR. Rest 4 min. between each interval.

Wednesday
Hours: 1.5
Endurance ride. Include 4×30 seconds of VO2 max intervals. Rest 30 sec. between each interval.

Thursday
Hours: 0
Rest

Friday
Hours: 0.5
Active recovery spinning with no resistance.

Saturday
Hours: 3
Endurance ride. Include 4×12 min. of LT intervals. Rest 10 min. between each interval.

Sunday
Hours: 2.5
Endurance Ride

Total hours: 9

Week 4

Monday
Hours 0
Rest

Tuesday
Hours: 1
Endurance ride

Wednesday
Hours 1.5
Endurance ride. Include 3×10 min. of LT intervals. Rest 10 min. between each interval.

Thursday
Hours: 0
Rest

Friday
Hours: 0
Recover day

Saturday
Hours: 2
Endurance ride. Include 3×4 min. at 90-95% of MHR. Rest 4 min. between each interval.

Sunday
Hours: 1
Endurance Ride

Total hours: 5.5

Week 5

Monday
Hours: 0
Rest

Tuesday
Hours: 1.5
Endurance ride. Include 3×4 min. at 90-95% MHR. Rest 4 min. between each interval.

Wednesday
Hours: 1.5
Endurance ride. Include 4×10 min. of LT intervals. Rest 10 min. between each interval.

Thursday
Hours: 0
Rest

Friday
Hours: 1
Endurance ride. Include 4×30 sec. of VO2 max intervals. Rest 30 sec. between each interval.

Saturday:
Hours: 2
Endurance ride. Include 4×12 min. of LT intervals. Rest 8 min. between each interval.

Sunday
Hours: 1.5
Endurance ride

Total hours: 7.5

Week 6

Monday
Hours: 0
Rest

Tuesday
Hours: 1.5
Endurance ride. Include 4×4 min. at 90-95% of MHR. Rest 4 min. between each interval.

Wednesday
Hours: 1.5
Endurance ride. Include 4×12 min. of LT intervals. Rest 10 min. between each interval.

Thursday
Hours: 0
Rest

Friday
Hours: 1
Endurance ride. Include 2 sets of 4×30 sec. of VO2 max intervals. Rest 30 sec. between each interval and 5 min. between sets.

Saturday
Hours: 2.5
Endurance ride. Include 4×15 min. of LT intervals. Rest 6 min. between each interval.

Sunday
Hours: 1.5
Endurance ride

Total hours: 8

Week 7

Monday
Hours: 0
Rest

Tuesday
Hours: 1.5
Endurance ride. Include 3×4 min. at 90-95% of MHR. Rest 4 min. between each interval.

Wednesday
Hours: 1.5
Endurance ride. Include 4×8 min. of LT intervals. Rest 5 min. between each interval.

Thursday
Hours: 0
Rest

Friday
Hours: 1
Endurance ride. Include 4×15 sec. of VO2 max intervals. Rest 30 sec. between each interval.

Saturday
Hours: 2
Endurance ride. Include 4×10 min. of LT intervals. Rest 10 min. between each interval.

Sunday
Hours: 0
Recovery day

Total hours: 6

Week 8

Monday
Hours: 0
Rest

Tuesday
Hours: 1
Endurance ride. Include 3×4 min. at 90-95% of MHR. Rest 4 min. between each interval.

Wednesday
Hours: 1.5
Endurance ride. Include 3×8 min. of LT intervals. Rest 8 min. between each interval.

Thursday
Hours: 0
Rest

Friday
Hours: 0.5
Active recovery spinning with no resistance.

Saturday
Hours: 1
Endurance ride. Include 3×1 min. of VO2 max intervals. Rest 5 min. between each interval.

Sunday
Hours: Race Day!
40K

Total hours: 4+

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