Sunday, 5 January 2014

3 and 5 Dams Challenge - Training Week #1

Welcome to Training Week #1.

As this is our first week of training, we do not have a previous week to debrief and provide a summary for so we will focus on the week ahead. Unlike the training programs provided on the BWA Dams Challenge website, I work on beginning the week with an activity focused on recovery from the weekend's rides with a build up to maintaining a level of intensity through the middle of the week, resting on Friday before working on some longer and/or higher intensity rides on the weekend.

For the 3 Dams riders, I have combined both experience levels into the same training program as whether you are a novice or you have ridden the 3 Dams event before, you should be working to the same level to be ready in time to complete the challenge on the day. For the 5 Dams riders, there are separate programs that largely incorporate the same efforts but with slightly longer and harder rides for experienced riders.

Week #1 - 3 Dams (Novice & Experienced)
Mon RE riding, no hills (1-2 hrs, easy riding)
Tue Intervals. 30kms of riding with some higher intensity efforts along the way. For example, out of the saddle efforts for 5x15 seconds effort with 90 seconds recovery between. Repeat 2-3 times or as many as you feel comfortable with.
Wed Strength riding. Find some rolling hills (e.g., Kings Park) ride around 25kms. In Kings Park, this may incorporate riding down May Drive and up Lovekin Drive and repeat. Complete this at a comfortable pace.
Thu Intervals. As per Tuesday.
Fri RE riding, no hills (1-2 hrs, easy riding)
Sat Longer ride - 50-60 kms. A loop around the Swan River is a good option here as it incorporates relatively level ground with a few small hills. Start at the Narrows (city side) and ride along the north bank of the river to Fremantle and return to Narrows via Canning Bridge.
Sun As you wish but nothing too long. Around 40-50kms of easy-moderate riding should suffice.

Week #1 - 5 Dams (Novice)
Mon RE riding, no hills (1.5-2 hrs, easy riding)
Tue Intervals. 45kms of riding with some higher intensity efforts along the way. For example, out of the saddle efforts for 5x15 seconds effort with 1 minute recovery between. Repeat 5 times or as many as you feel comfortable with.
WedStrength riding. Find some rolling hills (e.g., Kings Park) ride around 40kms. In Kings Park, this may incorporate riding down May Drive and up Lovekin Drive and repeat. Complete this at a moderate pace.
Thu Intervals. As per Tuesday.
Fri RE riding, no hills (1.5-2 hrs, easy riding)
Sat Longer ride - 60-75 kms. A loop around the Swan and Canning Rivers is a good option here as it incorporates relatively level ground with a few small hills. Start and finish at the Narrows (city side). Try and incorporate a few hard efforts such as sprints on level ground or out of the saddle efforts up the hilly sections.
Sun As you wish but nothing too long. Around 50-60kms of moderate riding should suffice.

Week #1 - 5 Dams (Experienced)
Mon RE riding, no hills (2 hrs, easy riding)
Tue Intervals. 60kms of riding with some higher intensity efforts along the way. For example, out of the saddle efforts up an inclination for 5x15 seconds efforts with 1 minute recovery between. Repeat 5 times or as many as you feel comfortable with.
WedStrength riding. Find some rolling hills (e.g., Kings Park) ride around 65kms. In Kings Park, this may incorporate repeating loops around the Park incorporating all three hill climbs. Complete this at a moderate+ pace.
Thu Intervals. As per Tuesday.
Fri RE riding, no hills (2 hrs, easy riding)
Sat Longer ride - 70-90 kms. A loop around the Swan and Canning Rivers is a good option here as it incorporates relatively level ground with a few small hills. Start and finish at the Narrows (city side). Try and incorporate numerous hard efforts such as sprints on level ground or out of the saddle efforts up the hilly sections. Possibly repeat climbs such as Reserve St behind Point Walter.
Sun As you wish. Around 70-80kms of moderate-hard riding should suffice.

Be sure to perform some stretching before and after your rides to ensure muscles are appropriately warmed up prior to riding and relaxed afterwards. Take sufficient fluid with you on the bike for the expected duration of your rides. For example, longer rides may require two bidons while just one might suffice for shorter, less difficult rides.

Regards, Charlie.
Ride Ambassador

IMPORTANT: The above advice and guide ("the advice") is provided to you, the reader, free of restriction and encumbrances, in the hope that it will be useful but WITHOUT ANY WARRANTY; without even the implied warranty of MERCHANTABILITY or FITNESS FOR A PARTICULAR PURPOSE. You are free to do with the advice as you so please, but understand that by reading and/or using the advice, you acknowledge that you RELEASE THE AUTHOR and any of his related parties, including, but not limited to, Bicycling Western Australia, the Unicorn-Specialized Cycing Team, and any of their previous and/or currently engaged sponsors and related third-parties, including, but not limited to, Hall Cycle Training, of ANY LIABILITY FOR ANY CLAIM, DAMAGES OR OTHER LIABILITY, whether in an action of contract, tort or otherwise, arising from, out of or in connection with the advice or the use, inability to use, or other dealings in the advice.

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