Sunday, 2 March 2014

3 and 5 Dams Challenge - Training Week #9

Welcome to Training Week #9.

The countdown is now on. 4 weeks to go until the main event and to help count them down, we'll throw in some of the hardest training to date over the next three weeks followed by a nice taper before we tackle the Dams. No RE between now and then so I hope you enjoyed your rest and recovery rides over the last week. Intervals will be hard, strength efforts will require you to dig deep and the climbing will be taken up another notch and include repeats of a nice little climb that some may not know about. The focus will be to have you in tip-top shape in time for the challenge so that you might be able to complete the respective ride better than you expected. But .... you don't get results like that without putting in solid training.

For this block of training, I'd advise you to pack some gels and/or a banana or two to help you get through and definitely two bidons of water or hydration mix to keep you will hydrated and to help stay off any cramping - not just for when you venture out into the hills for longer rides, but also for some of the mid-week sessions. Another good one to pack in your jersey pocket are Fruit Crash-ups or Power Pulps from SPC (you can find these pouches of energy at any IGA). These come with a twist-top cap so you don't have to consume the entire thing in one hit. Simply have half, re-cap it and put it back in your jersey pocket until feel you need it again.

This week will be tough but if you've been following and completing this program (or similar) you should find you will be able to complete it. I'd also like to introduce you to "The Coombe". This is a nifty little climb with a nice switch-back half way up and will really make you work - possibly harder than Mount Street. The Coombe is situated on the river over in Mosman Park. If this is too far away for you, then substitute the session for one on Mount Street.

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 #9 - 3 Dams (Novice & Experienced)
Mon RE riding, no hills (1-2 hrs, easy riding)
Tue Intervals. Complete 6x30s sprints up Forrest Drive in Kings Park. Start just out of the corner leading into the climb. Go as hard as you can for the 30 seconds (you will fatigue). 3mins recovery between efforts.
Wed Strength. Complete 5 efforts up Lovekin Drive starting at Zamia Cafe but this week go through to the second roundabout behind Frasers and return via May Drive. Do these efforts in a low cadence gear (~60-65rpm) near 53/13 and stay in the saddle. 5-6mins recovery between efforts.
Thu "The Coombe" (See map). Use the ride out to Mosmon Park to warm up (use a bit of effort). Complete 5 repeats of this climb riding up to Bay View Tce as quick as you can. Recover on the descent (slowly). When done, complete a vigorous ride home to finish off. If you can't get to The Coombe, complete 2 sets of 4 Mount Street climbs as described in Week #7.
Fri RE riding, no hills and keep the session to about 1 hour only.
Sat Hills. This week, try to ride 90kms with as much time in the hills as your can. You should not be able to hold a conversation whilst on the bike as your breathing should be high enough to prevent it (That goes for you too, KJ).
Sun More hills. We are looking for around 900 metres of vertical climbing so you can either do this around the suburban hills (e.g., Kings Park, Reabold Hills or Mosman Park) or get out to the foothills up Welshpool Rd and into Kalamunda. Try for a circa 2 hours here.

Week #9 - 5 Dams (Novice)
Mon RE riding, no hills (1-2 hrs, easy riding)
Tue Intervals. Complete 8x30s sprints up Forrest Drive in Kings Park. Start just out of the corner leading into the climb. Go as hard as you can for the 30 seconds. 3mins recovery between efforts.
WedStrength. Complete 5 efforts up Lovekin Drive starting at Zamia Cafe but this week go through to the second roundabout behind Frasers and return via May Drive. Do these efforts in a low cadence gear (~60-65rpm) near 53/13 and stay in the saddle. 5mins recovery between efforts.
Thu "The Coombe" (See map). Use the ride out to Mosmon Park to warm up (use a bit of effort). Complete 6 repeats of this climb riding up to Bay View Tce as quick as you can. Recover on the descent (slowly). When done, complete a vigorous ride home to finish off. If you can't get to The Coombe, complete 3 sets of 3 Mount Street climbs as described in Week #7.
Fri RE riding, no hills and keep the session to about 1 hour only.
Sat Hills. This week, try to ride 110kms with as much time in the hills as your can. You should not be able to hold a conversation whilst on the bike as your breathing should be high enough to prevent it (That goes for you too, KJ).
Sun More hills. We are looking for around 1000-1100 metres of vertical climbing so you should get out to the foothills up Welshpool Rd and into Kalamunda. Try for about 2.5 hours here.

Week #9 - 5 Dams (Experienced)
Mon RE riding, no hills (1-2 hrs, easy riding)
Tue Intervals. Complete 6x45s sprints up Forrest Drive in Kings Park (a bit further up the climb). Start just out of the corner leading into the climb. Go as hard as you can for the 45 seconds which should take you up around the first bend. 3mins recovery between efforts.
WedStrength. Complete 6 efforts up Lovekin Drive starting at Zamia Cafe but this week go through to the second roundabout behind Frasers and return via May Drive. Do these efforts in a low cadence gear (~60-65rpm) near 53/13 and stay in the saddle for the climbs. 5mins recovery between efforts.
Thu "The Coombe" (See map). Use the ride out to Mosmon Park to warm up (use a bit of effort). Complete 6 repeats of this climb riding up to Bay View Tce as quick as you can. Recover on the descent (slowly). When done, complete a vigorous ride home to finish off. If you can't get to The Coombe, complete 3 sets of 4 Mount Street climbs as described in Week #7.
Fri RE riding, no hills and keep the session to about 1 hour only.
Sat Hills. This week, try to ride 120-130kms with as much time in the hills as your can. You should not be able to hold a conversation whilst on the bike as your breathing should be high enough to prevent it (That goes for you too, KJ).
Sun More hills. We are looking for more than 1200 metres of vertical climbing so you should get out to the foothills up Welshpool Rd, Pickering Brook (Patterson Rd) and into Kalamunda. Try for at least 3 hours here.

This is a hard week and the subsequent weeks will build on this. Be sure to take the recovery time between efforts seriously and you will need to take it easy on Monday and Friday. Make sure you are packing enough energy and hydration to help you through the efforts.

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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