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EXPRESS TRAIN WITH CHRIS CARMICHAEL Farther, Faster, Sooner 0° Itmay look his 12-week century-ride training plan wil actually save you time. |. yas century desta plc this sures Designed for beginni aaa it inoNves shorter, harder workouts--and fewer hours on the vot outedioonmnaconveenaayiae : bike. With the key at bottom right as your guide, start working your way to * mai est Ride:ihe30mn edhe Ontonasmin Rest Rie20m ee: 30 in 1 trans Sero-minTeroo nteva:2x2-rinPowenanal Recovery Weer Irena 91 o-in Tero ecowery-Smineasy soning Recowen-2mm esa soining coe Sine song fest Rete ide 1h 30 in Cxtnal4smin Rest Rie:2tr fd: 19 30m 2 Frowe3x3-minPoweinteval intnelezx1e minTempoRecnety Mies de Tienes 2xS-minTempo Intnl: 3x1. Tmpo ecowey-mineaeyepenng Recovery money sinning coer Sminess/sorring Reco: mines sing fest fide de: the 30min Ontnalssmin Rest Rie:2¥r fede: 3 Wevas3x3-minPoverntenal ntl: 2x1e minTemoo Reeves ide fronals2x20min ergo ntnal4x10-nin Tempo Recovery Imineasyspeeieg Recovery San ea) snning econ iomncany sping Recovery Snes Sonning fest Ride dette tonal4senin Rest Rie: 30 in A icon ise fest fide: fi: 20 in ntonais-min Rest fie:204 fee 5 Inenais.2xe-minstedState true: 2x EminfacPedal Reco Mlesde tea 2 8-minsteaatate Recovery mnensy spinning Recovery smn easy Using reco: emneay samine fest R120 in fi: 20 in otonaissmin Rest fie:2¥ fe:2hr 30min 6 Irena 3xSminPoverntenal intnals2xf-min Stadtato Recorey Mle de ite 2x10 SteayState ecowsy2minensysonning Recorsy-emmess soning econ émineay nna fest ReeciIv30 in ie: 30 in ptlonaldsenin et ide: 2h1 fede 7 Inanals¢x3-rinPonerntenel tntrle axermin SteadyState Recovery Mier ide Ite 3x@-minstndtate Recowry3minessysprnine Recovery: 6 mines sone Teco: sarire est ide: pith otanlds-min Rest ie:14 20min fe: hr 20min 8 Inert 3x2-minFatPedalFcovey side ecowry:Sinessy ening fest eit 20 in ie: 30 in ptonldsnin Rest idea eden 9 IrenaiexSrminPoverrteval ienls dxf-mn Steaaytate Recovery es ie tenet ¢x3-min vernal fecoey:zmnean/somning Recon 6maneay soning eco: 2mm sprang este: thr30 min ft 20 min omionaldSmin Rest Riedy fade 20 rn TO meraitoxzannrovertaal eaalsexcrrnPovecanal eco Mire Irena 3x1-mnSteachtate Recovery 2manensyspningRecovey:2mneas/spreing econ mines soening fest ie:thr30 min ft 20 in OntioalsSnin Rest Fide 3hy ie: 2be n Irenaiena-minPovertanal itnalsxs-minPoventenl Recor Mies ie Recovery 1smineasyspening Recovey:2mneas/Spre est Re eth 30 in Option ssn est ie ent 2 inenainsx2-mnranteds! nai nlomastnaytate Reco sie Inter 32-min Fatal Recovery: Smimessyerieing_Recovey- mn ey nning Teo Sines ensshg nie Century! Key ae Setyourtainingzones witha ieldtest:Rce a “CYCLING IS ABOUT heel fattorolrgcouteaefasasyoucan C Record your time and average heart rate, Repeat. EXPERIENCING YOUR Usetehihrcetuo aero tntTeat fates ‘calculate your traning anges SURROUNDINGS AND YOUR tasedon the percentagesin the kay below ENVIRONMENT. SO “Uda: Your base standard Keep your cadence (pedaling rpm) at 80-100 and your effort at Sone-steeofF rH, 2 Recovery les: Areas) LEVILEIPHEIMER, TEAM ASTANA, Spin Ride at 80-85 rpm, SOe-709e ofFT HR IRD PLACEIN2007 TOURDE FRANCE 3: Intervas: The flowing intervals shouldbe performed the msl of youre, wth recor ryperodscomingater each nena FastPeda: ian ey gear ped a ally a yu can requlelights and efectosinlow-vsilty conditions though almost any ight.nomatterhow dim, without bouncing in the sade, No HR range. «ill suffice. 10. insurance There are no comprehensive policies for cyclists available in the U.S. ‘Tempo: Ina heavy gear, ride at 7075 rpm, 90% Mlweveryoucansece ogee sold cowrageromyour ening polues:homeonrers iret), | SE a Staauatate fide at 90298 ro eee een nemeracin erature See inc rowan aru Pee a pees aan cee ee ersten ie rom

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