Hi everyone, Nikolai's here. Let's talk some training, the Grafton race is not far away now.
This week we're into week 10 of our program. As I'm sure you have noticed, our focus during the weekday sessions is to increase our endurance capacity by means of steady paced, moderate intensity efforts in the paceline. We also have been doing some hill repeats up Mt Coot-tha at various intensities to condition ourselves for some climbing that awaits us between Grafton and Inverell. And of course, we have been trying to use our weekend time to further build up endurance with longer, sometimes flat, other times hilly rides.
From this week onward, having 10 weeks of consistent training in our legs, we'll narrow our focus somewhat and start pushing it a bit more both during the week as well as increase riding time with our weekend rides.
There's also an important event coming up on 25 September - the Queensland State Elite & Masters TTT. We'll start preparing for it from week 12 with the last TTT session in week 17, 5 days before the race.
This week then, we have 2 paceline sessions on Tuesday and Thursday, 2x20min on Tuesday and 3x10min on Thursday, all in RPE 14-15 intensity.
Those who are doing the Cunningham Classic this Saturday, I expect you guys to have an easy one on Friday for no more than 1h (road or trainer/rollers) or rest if you can't get on the bike. Have a recovery ride the following day if you can or rest.
Those who are not doing the Cunningham, can do either a club crit on Saturday followed by 2 Coot-tha hill repeats or opt for a 4hr endurance ride with a good measure of hills. I suggest Fig Tree Pocket to Gap Creek Rd and then on to Eatons Crossing, Redcliffe and back. On Sunday, those who've done the club crit and Coot-tha as well as those who had a Saturday off are doing the Saturday's long ride.
You can download the program up to 25 September if you would like to have it on your computer.
No comments:
Post a Comment