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 11 now. Week 11 is not a training week but the start of the 2 weeks of tapering. A correct taper will increase your fitness dramatically. In the last 2 weeks before the Argus it is too late to significantly increase fitness, but it is not too late to increase fatigue. After a significant taper, you will store more fuel, deliver more oxygen to muscles, and maintain higher intensities than would have been possible before the taper. Reducing training for two weeks before the race will not reduce fitness. Rest! The WE club ride will be a short easy ride .
I trust that our midweek training made your stronger. This week we will focus on quality and intensity and not on volume. We will do only a couple of circuits and make sure we are in the right zone!
For the WE rides we should ride a short LSD in our Aerobic Endurance zone.
The polar zones are based on heart rate.
Week11
02-03 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%
03-03 45 to 60 min recovery ride, small blade and high cadence, route weather depended
04-03 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%
Week12
09-03 Lactate Tolerance Westridge circuit, 6 x 2 min @ 85-95%
10-03 45 to 60 min recovery ride, small blade and high cadence, route weather depended
11-03 Aerobic Stamina Faure waterworks hill, 3 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 2 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 |
