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 Hôtel Argeles Gazost dans les Pyrénées

4 weeks plan to prepare the cycling season

recevez-10-parcours-cyclo

Purists preach that to properly prepare for the cycling season, you need to roll out six weeks ahead and do nothing but low-heart-rate, low-intensity rides before you throw the hammer down and go out and play, especially if your idea of fun is a frisky group ride. It’s no problem if you’re a professional rider with nothing but time and salary to ride, but for the rest of us, it’s precious pedal time we simply don’t have. Thankfully, it’s also unnecessary.
« For pro who can ride 20 to 30 hours a week, a long base period is appropriate », says expert coah Jeb Stewart. « Byt if you struggle to squeeze in half that amount, it’s almost counterproductive because you aren’t clocking enough saddle time to elicit a training stress. » Stress is key. If you don’t have hours to slowly tax your system, you need to do shorter rides with focused efforts to stimulate fitness adaptations , says Stewart, « You can get the same amount of training stress in a 90-minute tempo interval workout as you can in a three-hour endurance ride ».

You’ll still need to build in saddle time to condition your body to sit on a bike for longer rides, but Stewart’s focused four-week plan will lay own a solid fitness foundation for the season ahead. To stave off early-season aches and pains, warm up and cool down before after each work out, and recover for five minutes between intervals.

 

Heart Rate Zones and Threshold Power.

Threshold Hear Rate (T HR): Average HR power or power for a 20-minute time trial or 1-hour hard group ride.

Threshold power (T power); Average power for a 20-minute time trial minus 5% of this number.

Threshold (T) pace : 95-105% of T HR / 91-105% of T power

Active Recovery pace : <68% of  HR /<55% of T power

Endurance pace : 69-83% of T HR / 56-75% pf T ower.

Tempo pace : 84-94% of T HR / 76-90% of T power

 

Week 1

Monday : Off

Tuesday : 1 hour w/5 sets of 5*15-second Fast pedaling intervals

Wednesday: 1 hr. in the Active Recovery zone

Thursday 1 hr. w/3*10-min . Big Gear Tempo intervals at 50-70 rpm

Friday : 1hr in the Active Recovery zone

Saturday : 2-3 hrs in the Endurance zone

Sunday: 1hr. in the Active Recovery zone

 

Week 2

Monday : Off

Tuesday : 1.5 hrs. w/4 sets of 5*30-second Fast pedaling intervals

Wednesday: 1 hr. in the Active Recovery zone

Thursday 1.5 hrs. w/3*15-min . Big Gear Tempo intervals at 60-80 rpm

Friday : 1hr in the Active Recovery zone

Saturday : 3.4 hrs. Hills

Sunday: 1.5-2 hrs.  in the Active Recovery zone

 

Week 3

Monday : Off

Tuesday : 2 hrs. w/3 sets of 5*1min Fast pedaling intervals

Wednesday: 1 hr. in the Active Recovery zone

Thursday 2 hrs. w/2*20-min .Tempo intervals

Friday : 1hr in the Active Recovery zone

Saturday : 4.5 hrs. Hills

Sunday: 1.5-2 hrs.  in the Active Recovery zone

 

Week 4

Monday : Off

Tuesday : 1 hr. of easy pedaling

Wednesday: 1.5 hrs. w/5*30-sec. Fast Pedalling intervals and 1*10 -min. Tempo interval

Thursday 1hr in the Active Recovery zone

Friday : Off

Saturday : Group ride, century or hammerfest

Sunday: 1 hr.  in the Active Recovery zone

Source : www.bicycling.com

Have fun, see you soon cycling in the Pyrenees !

Hôtel Argeles Gazost

Au Primerose Hôtel
23, rue de l’Yser
65400 | ARGELES-GAZOST
Hautes-Pyrénées | France
Tél : +33 (0) 5 62 97 06 72
Fax : +33 (0) 5 62 97 23 08
Email : info@au-primerose-hotel.fr

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Situation des Pyrénées sur la Carte de France

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