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    (Warm Up-5' Easy Spin at 90 Cadence, HR Should Be at Z2-Z3. Then 30' 100 Cadence and 5' 120cadence) - Repeat

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    Akshay Hyanki
    The document outlines a one month training plan with the focus and terrain for each day of the week. It includes details on warm up, intervals, recovery periods, cadence, heart rate zones and nutrition. The plan progresses each week with a 10% increase in repetitions, listening to your body, and focusing on endurance, tempo, high cadence, sprints and power. Nutrition advice is to stay hydrated, eat complex carbs before hard rides and bring food for longer rides.

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    (Warm Up-5' Easy Spin at 90 Cadence, HR Should Be at Z2-Z3. Then 30' 100 Cadence and 5' 120cadence) - Repeat

    Uploaded by

    Akshay Hyanki
    9 views1 page
    The document outlines a one month training plan with the focus and terrain for each day of the week. It includes details on warm up, intervals, recovery periods, cadence, heart rate zones and nutrition. The plan progresses each week with a 10% increase in repetitions, listening to your body, and focusing on endurance, tempo, high cadence, sprints and power. Nutrition advice is to stay hydrated, eat complex carbs before hard rides and bring food for longer rides.

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    Cycling Training

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    The document outlines a one month training plan with the focus and terrain for each day of the week. It includes details on warm up, intervals, recovery periods, cadence, heart rate zones and nutrition. The plan progresses each week with a 10% increase in repetitions, listening to your body, and focusing on endurance, tempo, high cadence, sprints and power. Nutrition advice is to stay hydrated, eat complex carbs before hard rides and bring food for longer rides.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    9 views1 page

    (Warm Up-5' Easy Spin at 90 Cadence, HR Should Be at Z2-Z3. Then 30' 100 Cadence and 5' 120cadence) - Repeat

    Uploaded by

    Akshay Hyanki
    The document outlines a one month training plan with the focus and terrain for each day of the week. It includes details on warm up, intervals, recovery periods, cadence, heart rate zones and nutrition. The plan progresses each week with a 10% increase in repetitions, listening to your body, and focusing on endurance, tempo, high cadence, sprints and power. Nutrition advice is to stay hydrated, eat complex carbs before hard rides and bring food for longer rides.

    Copyright:

    © All Rights Reserved
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    of 1

    Day Focus Terrain hours Comments

    Monday Off
    first 20 minutes- Warm up, 3x20' at 90% HR max,
    10 minutes recovery period in between at 85+
    Tuesday Tempo Rolling flats 2-3 hours
    cadence and 60% HR max, finish with cool down-
    10'
    20' warm up, 4x15' 110+ cadence in low front
    gear. (pick rear cogset which is suitable, avoid
    Wed High cadence - low gear Rolling / Climb 2-3 hours
    bouncing). 5' recovery in between. Focus of
    cadence not on HR.
    warm up 15', 6X10" sprints followed by 10'
    tempo in between. End with cool down 10'
    (Quality over quantity in this, sprints should lead
    Thu Sprint Intervals Rolling 1-2 hours
    in anaerobic zone, should feel the muscles
    burning. 10' spin between should be equally
    good.)
    Easy spin 50-60% of LTHR or take additional off,
    do isometric stretches post workout. Listen to
    Fri Recovery Rolling/Elevation 2 hours
    your body. Take off if need be. Remember
    overtraining will lead to no progress.
    20' warm up, put high gear-
    (seated cadence 60-65 for 2', off saddle 65-70
    cadence for 1.5', seated cadence 60-65 for 1.5',
    off saddle cadence 65-70 for 1', seated cadence
    Sat Low cadence - high gear Climb 2 hours 60-65 for 1', off saddle cadence 65-70 for 30" ) - 5
    reps of these. 5 minute recovery spin at 90
    cadence in between. (This is pure power training,
    select climb wisely. doing reps of a particular
    stretch advisable.
    warm up 20', first hour at Z3, second hour at Z4,
    3rd hour split into 3 parts- [(15' at FTP) X 3] 5'
    Sun Endurance Rolling 4 hours recovery spin in between. End each 15' session
    with a 10" sprint. Recovery spin in 4th hour
    followed by cool down.

    Follow this for


    1st month- every
    (Warm up- 5' easy spin
    week may Nutrition- Stay hydrated, eat complex carbs night
    at 90 cadence, HR
    increase the reps before tough rides. Avoid eating too much prior
    should be at Z2-Z3.
    10%, Not more to ride. Carry something to eat for rides longer
    Then 30' 100 cadence
    than that. Listen than 90'. Use combination of Electrolytes or any
    and 5' 120cadence)-
    to your body sports drink. See what works best for you.
    Repeat
    then respond
    accordingly.

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