CAPE ARGUS TRAINING PROGRAM

This week we are in Week 9 of our 12 Week Argus Program. We are now starting the taper phase of the program, but you will notice that the % time in the Blue Zone and the Yellow Zone will increase. Therefor the training QUANTITY is starting to decrease, but the QUALITY increases. It is critical that you pay attention to quality - the intervals will help you stay with the bunch up a climb, or hang on to a wheel as you crest a hilltop. Quality also increases your strength, which does well for your power-to-weight ratio.

The green zone is also called the aerobic endurance zone - this is where you lay the foundation of your fitness

The blue zone is also called the aerobic stamina zone - the upper limits of this zone is just below your lactate threshold (the border between aerobic and an-aerobic respiration)

The yellow zone is also called the lactate tolerance zone, because most people will be just under their lactate threshold at the bottom of this zone, and over their lactate threshold at the top of this zone.The lactate threshold is the heart rate at which you start producing significant amounts of lactic acid (the stuff that makes your muscles burn and ache). By spending a sufficient amount of time in this zone (but not too much), you will actually increase your lactate threshold (i.e.you can ride harder for longer time periods), and you will increase your power.

So only 7h15m total this week, split as follows:
Green Zone 50 -70% 5h05m
Blue Zone 70 - 80% 1h17m
Yellow Zone 80 - 90% 51m

Therefore with today being a rest day, the rest of the week looks as follows:

Tuesday Warm-up 10mins, Yellow Z 30min, Blue Z 10min, Cool-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Cool-down 10min.
Thursday Warm-up 10 mins, Blue Z 30 min, Green Z 20 min, Cool-down 10min Waterworks intervals
Friday Rest day
Saturday LSD Ride 1h50m : Green Z 90 min; Blue Z 20 min
Sunday: LSD Ride 2h10m : Green Z 92min; Blue Z 17min; Yellow Z 21min

Enjoy the ride, see how your fitness increases!