Weeks 5 to 12
Hopefully the previous weeks training has gone well for you and that you are now more comfortable cycling for longer and able to recover quicker after your training sessions.
Races.
You should participate in some races during the next weeks that will give you valuable experience of racing in groups. Club races or women’s league races are probably best as you will be with riders of a similar standard and will be able to learn from them. The overall work- load should be controlled, so if you race, exchange the race with one of the harder sessions.
Is it best race or train?
This depends on the races and the questions to ask are… am I going to get a good workout and develop my skills?
If the race is within your physical limits the answer will probably be yes, ride the race!
If the category of the race is too high and you are likely to be dropped early! Training in a good group of riders of a similar standard would be a better option, as you will get much more benefits than cycling around behind a race alone.
Skills
From now on you should develop specific skills for racing. The most useful will be, cycling in larger groups and working as part of a group. These are best learned with experienced riders and coaches. Either in local club riders and or at sessions, which are organised by the Women’s Cycling. Commission ( see website) or organise your own group with local riders.
Practice TT Practise the start – time trial position etc
Climbing The Ras Na mban will have some hills so you should include some hilly routes in your training plan. Practise selection of the most suitable gears on different gradients, and most efficient cadence to use on the hills. Ride some sections of the hills at race speed as you get fitter.
Some days when you go out training it may be more of a struggle to complete the training because of residual tiredness from previous training or work or other commitments.. On these days it is better to just train easy rather than persist with more intensive training which may be in the programme for that day.The intensive session can be completed during the next day /days when you are recovered.
The programme is a guide and there has to be some flexibility to gain the maximum benefits from the training.
Nutrition is also very important to sustain the training loads and for recovery. Its great to see that the expertise of Beth MC Cluskey in this area is available to you here. Study the information and put it into practise and you will get a whole range of benefits for your cycling and general well being.
Week 5
Mon 21st July Rest
Tue Session 2.. 1.5 to 2 hrs on a hilly circuit. Accelerate over the top (last 200metres) of some of the hills.
Wed rest or 40 mins easy
Thu Session 2.. Which includes session 3 efforts of 5 minutes – 20 minutes – 10 minutes, with ten minutes easy between each effort
Fri Rest
Sat Same as Tuesday, 2 to 2.5 hrs although the total could be up to three hours if you wish.
Sun Session 2…. 2 to 3 hrs on flat roads
Week 6
26th Mon Rest
Tue Session 2.. 1.5 to 2 hrs on a hilly circuit. Accelerate over the top (last 200- 300 metres) of some of the hills.
Wed Rest or 40 mins easy
Thu Session 2.. Which includes session 3 efforts of 10 minutes – 20 minutes -10 minutes, with ten minutes easy between each effort.
Fri Rest
Sat Same as Tuesday, 2 to 2.5 hrs, although the total could be up to three hours if you wish
Sun Session 2…. 2 to 3 hrs on flat roads
Week 7 Recovery week
4th August Mon Rest
Tue Session 2.. 1.5 hrs easy
Wed Rest
Thu Session 2.. 1.5 hrs easy… include 5 x 200 metre sprints
Fri Rest
Sat Session 2.. 2 hrs…. include 5 x 200 metre sprints
Sun Session 2.. 2 hrs
Week 8
11th Mon Rest
Tue Session 2.. 1.5 to 2 hrs, which includes, session 3 efforts of, 1 minute -2 minutes -3 minutes -4 minutes fast, with 4 minutes easy between each effort
Wed Rest or 40 mins easy
Thu Session 2.. Which includes session 3 efforts of 15 minutes – 20 minutes – 10 minutes -, with ten minutes easy between each effort
Fri Rest
Sat Session 2.. with some hills which includes, session 3 efforts of, 1 minute -2 minutes -3 minutes -4 minutes fast, with 4 minutes easy between each effort
Sun Session 2.. 2-3 hrs
Week 9
18th Mon Rest
Tue Session 2.. 1.5 to 2 hrs, which includes, 5 to 6 efforts of session
4 , 1 minute fast, with 6 minutes easy between each effort
Wed Rest or 40 mins easy
Thu Session 2.. on undulating roads. Which includes session 3 efforts of 15 minutes – 20 minutes – 15 minutes , with ten minutes easy between each effort.
Fri Rest
Sat Session 2.. with some hills which includes, session 3 efforts of, 1 minute -2 minutes -3 minutes -4 minutes fast, with 4 minutes easy between each effort
Sun Session 2.. 2-3 hrs
Week 10
25th Mon Rest
Tue Session 2.. 1.5 hrs easy. Practise Time trial starts 3 to 4 times by accelerating to time trial speed from a slow start
Wed Rest
Thu Session 2.. 1.5 hrs easy… include 5 x 200 metre sprints
Fri Rest
Sat Session 2.. 2 hrs…. include 5 x 200 metre sprints
Sun Session 2.. 2 hrs. Practise TT starts as Tuesday
Week 11
1 Sept Mon Rest
Tue Session 2.. 1.5 hrs, which includes, 4 to 5 efforts of session 4 , 1 minute fast, with 6 minutes easy between each effort
Wed Rest or 40 mins easy
Thu Session 2.. 1.5 hrs. Which includes session 3 efforts of 15 minutes x 2, with fifteen minutes easy between each effort. (practise) Begin each of the efforts as a TT start.
Fri Rest
Sat Session 2.. 2 hrs which includes, session 3 efforts of, 1 minute -2 minutes -3 minutes fast, with 4 minutes easy between each effort
Sun Session 1.5 hrs
Week 12
8th Mon Rest
Tue 1.5 hrs Session 2 with one Session 3 effort of 15 minutes
Wed rest or 40 minutes easy
Thu 1 hr with two Session 3 efforts of 5 minutes included
Fri Ras Na Mban
Sat Ras Na Mban
Sun Ras Na Mban
Week 13 recovery
Train easy for this week to assist recovery, short easy sessions of 40 minutes to one hour in the first four days will help your recovery.
Mon 40 minutes easy
Tue 40 minutes easy
Wed rest
Thu 1 hr easy
Fri 1.5 hrs easy
Sat rest
Sun resume normal training