Sunday, 19 January 2014

3 and 5 Dams Challenge - Training Week #3

Welcome to Training Week #3.

Two weeks down and one more to go until we back it off for a week. So far, we've used the past two weeks to build our training from the initial week of efforts with a small step up in volume and intensity in the second week. This week we will build a little more on what we have done before we head into a rest week where we back things off a little to allow our bodies to recover from the training we've done to date. If, by the end of this week, you have found the going a little too easy for your level, you can consider stepping up the intensity and/or volume slightly or jump up to the next level of program I am outlining here. It would be better to only step up one level rather than two levels so that you can consider if the next level is right for you.

So far, we've been concentrating on intervals and strength building which should better condition you to handling some of the more difficult aspects of the next phase of training and for the actual Dams Challenge event itself. Each of these styles of training should be increasing your heart rate level to a point where you feel like you are working quite hard without going to extremes. This phase has been an exercise that should help lay down a base on which you can build on over the next phases. Base building is something that you would normally spend quite a bit longer on but we have significantly less time than this would allow so we need to keep it a bit shorter.

Consider this coming week the final week of base building for each experience level after which we will be able to enjoy a bit of a break before stepping it up to the next level (there may be some hills involved). As mentioned, we are going to build a little more on the intensity and volume that we have been working at to date. As usual, 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 #3 - 3 Dams (Novice & Experienced)
Mon RE riding, no hills (1-2 hrs, easy riding)
Tue Intervals. 45kms of riding with several higher intensity efforts along the way. For example, 5 out of the saddle sprints of around 20 seconds with 90 seconds recovery between. Repeat at least 3 times or as many as you feel comfortable with.
Wed Strength 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. Lift the intensity a bit on the climbs by completing the climbs at a slightly higher pace than last week.
Thu Intervals. As per Tuesday. Try to complete an additional set of 5 or increase the effort duration to 30 seconds.
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 intense. Around 50-60kms of moderate riding should suffice.

Week #3 - 5 Dams (Novice)
Mon RE riding, no hills (1.5-2 hrs, easy riding)
Tue Intervals. 60kms of riding with severalhigher intensity efforts along the way. For example, 5 out of the saddle sprints of around 25 seconds with 75 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 55-60kms. In Kings Park, this may incorporate riding down May Drive and up Lovekin Drive and repeat. Lift the intensity a bit on the climbs by completing the climbs at a slightly higher pace than last week.
Thu Intervals. As per Tuesday. Try to complete an additional set of 5 or increase the effort duration to 30-35 seconds.
Fri RE riding, no hills (1.5-2 hrs, easy riding)
Sat Longer ride - 70-85 kms with slightly higher intensity. 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 several hard efforts such as sprints on level ground or out of the saddle efforts up the hilly sections at a better pace than last week. 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 #3 - 5 Dams (Experienced)
Mon RE riding, no hills (2 hrs, easy riding)
Tue Intervals. 70kms of riding with some high intensity efforts along the way. For example, 5 out of the saddle sprints of around 35-40 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 70kms. In Kings Park, complete 5 climbs up Lovekin Drive in a harder gear selection (e.g., 53/13). Increase your cadence by pushing a little harder than last week.
Thu Intervals. As per Tuesday. Try to complete an additional set of 5 or increase the effort duration to 45 seconds.
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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