Sunday, 12 January 2014

3 and 5 Dams Challenge - Training Week #2

Welcome to Training Week #2.

Whew, what a week! Some incredibly solid training days finished off with some scorching temperatures. This weekend, whether you liked it or not, was a lesson in hydration given the 40+ degree temperatures. Getting out early before it got too hot was probably the best thing to do because we still need to keep our training up. Of course, if you couldn't get out before the high temperatures set in, then best not to push yourself through the heat and wait for the cooler conditions of the later afternoon, even if the wind has picked up quite a bit - wind equals good training!

For those of you who follow me on Strava (or just check in on my rides), you'll have probably seen that my training was not much like what I prescribed in last Sunday's post. I should remind you once again that this is because I am currently training for multiple events, including the 5 Dams and the custom training program I have been assigned by Brad demands some harder efforts. I certainly don't expect you all to be riding 550kms over 19.5 hours in a single week.

This week, we are going to build a little on volume and a little on intensity. Again, 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 #2 - 3 Dams (Novice & Experienced)
Mon RE riding, no hills (1-2 hrs, easy riding)
Tue Intervals. 35kms of riding with some higher intensity efforts along the way. For example, 5 out of the saddle sprints of around 20 seconds 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 30kms. In Kings Park, this may incorporate riding down May Drive and up Lovekin Drive and repeat. Complete this at a slightly higher pace than last week.
Thu Intervals. As per Tuesday. Try to complete an additional set of 5.
Fri RE riding, no hills (1-2 hrs, easy riding)
Sat Longer ride - 60-70 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. Add a loop through Kings Park for the additional volume.
Sun As you wish but nothing too long. Around 45-55kms of easy-moderate riding should suffice.

Week #2 - 5 Dams (Novice)
Mon RE riding, no hills (1.5-2 hrs, easy riding)
Tue Intervals. 50kms of riding with some higher intensity efforts along the way. For example, 5 out of the saddle sprints of around 20 seconds with 90 seconds 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 45-50kms. In Kings Park, this may incorporate riding down May Drive and up Lovekin Drive and repeat. Complete this at a slightly higher pace than last week.
Thu Intervals. As per Tuesday. Try to complete an additional set of 5.
Fri RE riding, no hills (1.5-2 hrs, easy riding)
Sat Longer ride - 70-85 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. Incorporate a loop or two around Kings Park for the additional volume.
Sun As you wish but nothing too long. Around 55-65kms of moderate riding should suffice.

Week #2 - 5 Dams (Experienced)
Mon RE riding, no hills (2 hrs, easy riding)
Tue Intervals. 60kms of riding with some high intensity efforts along the way. For example, 5 out of the saddle sprints of around 25 seconds with 60 seconds recovery between. Repeat 5-6 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, complete 5 climbs up Lovekin Drive in a harder gear selection (e.g., 53/14).
Thu Intervals. As per Tuesday. Try to complete an additional set of 5.
Fri RE riding, no hills (2 hrs, easy riding)
Sat Longer ride - 80-100 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 and include some climbs in Kings Park.
Sun As you wish. Around 75-85kms 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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