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    Grocott's Mail
    You are at:Home»Uncategorized»Keeping your eye on the goal
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    Keeping your eye on the goal

    Busisiwe HohoBy Busisiwe HohoAugust 5, 2010No Comments2 Mins Read
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    Just six weeks stand in between you and Grahamstowns very own cycle tour! With just 44 days until the Makana Brick Grocott’s Cycle Tour, training should be well under way, getting you ready for the big day.

    Just six weeks stand in between you and Grahamstowns very own cycle tour! With just 44 days until the Makana Brick Grocott’s Cycle Tour, training should be well under way, getting you ready for the big day.

    Week one of the seven week training guide is almost over, so it’s time to increase the intensity as we move
    into week two.

    If you have fallen behind with your training or missed week one entirely, don’t stress, just pick it up from week two.

    If this is the case, remember that you have a week less training under the belt, so it may be necessary to ease up on a session or two just until your fitness starts to kick in.

    Avoid panic training- don’t fall into the trap of increasing the intensity to catch up sessions, rather just start training as soon as possible and stick to the programme.

    For those following the seven week training guide, week two is essentially just a continuation of week one, with only slight increases in intensity.

    This is because we are still in the building or ‘base’ phase of training, working on increasing your aerobic fitness, speedwork will come later in the programme. 

    SundayMonday
    TuesdayWednesdayThursdayFridaySaturday

    Beginner:

    90 min
    Zone 2
    Hills

    Beginner:

    30 min
    Zone 2
    10 min tempo

    Beginner:45 min
    Zone 2
    10 min tempo
    Beginner:1 hour
    Zone 2
    80-85rpm
    Beginner:45 min
    Zone 2
    15 min tempo
    Beginner:Day offBeginner:1 hour
    Zone 2
    15 min tempo

    Intermediate:

    90 min
    Zone 2
    25 min fast hills

    Intermediate:Day offIntermediate:1 hour
    Zone 2
    15 min tempo
    Intermediate:30 min
    Zone 1
    Recovery
    Intermediate:1 hour
    Zone 2
    15 min tempo
    Intermediate:45 min
    Zone 2
    10 min tempo

    Intermediate:

    1 hour
    Zone 2
    15 min tempo

    Advanced:

    2.5 hours
    Zone 2/3
    Moderate pace

    Advanced:

    30-45 min
    Zone 1
    Easy spin

    Advanced:

    45-60 min
    Zone 1
    Easy spin

    Advanced:

    30-45 min
    Zone 2
    Easy spin

    Advanced:

    2 hours
    Zone 2
    3 x 3min
    Power sprint

    Advanced:

    45-60 min
    Zone 1
    Easy spin

    Advanced:

    2 hour
    Zone 2/3
    Fast paced

     

    Previous ArticleCycling through the night for charity
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    Busisiwe Hoho

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