Argus 12 week Training Program: week 6

The program is designed for the average 35 - 40 year old, who has a maximum of 8 hours per week available for training. We are in week 5 now.

The club rides are structured to incorporate the program, therefor members shouldn't have to worry about their training if they keep training with the club's outrides.

I trust that our midweek training will make your stronger. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.

For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up Suikerbossie.

The polar zones are based on heart rate.

Week6

25-01 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%

26-01 45 to 60 min recovery ride, small blade and high cadence, route weather depended

27-01 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%

Week7

02-02 Lactate Tolerance Westridge circuit, 10 x 2 min @ 85-95%

03-02 45 to 60 min recovery ride, small blade and high cadence, route weather depended

04-02 Aerobic Stamina Faure waterworks hill, 6 x 5 min @ 78-85%

Aerobic Stamina Workout Faure Waterworks Hill

• Warm-up 10-15 min @ 50-70% of MaxHR
• 4 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR

It's important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 3 climbs.

Lactate Tolerance Workout Westridge circuit

• Warm-up 10-15 min @ 50-70% of MaxHR
• 8 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR
• Cool down 10 min @ 50-70% of MaxHR

It's very important to warm up! This work out will put a lot of straight onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don't go flat out but rather control your heart rate. Try to do at least 6 laps.

Estimation of MaxHR

Male Athlete 205 – (0.5 x age)

Female Athlete 211 – (0.5 x age)

Training Target Zones

Target Zone	% of MaxHR	Benefit / Training Effect
Recovery	50-64%	Speed up recovery
Aerobic Endurance	65-77%	Increases metabolism Improves endurance Base work for high intensity workouts Strengthens muscles, tendons & ligaments
Aerobic Stamina	78-85%	Enhances aerobic power Base work for high intensity workouts Increases blood volume
Lactate Tolerance	86-93%	Increased tolerance to lactic acid Improves race specific endurance