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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. 

Sunday Monday
Tuesday Wednesday Thursday Friday Saturday

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 off Beginner:1 hour
Zone 2
15 min tempo

Intermediate:

90 min
Zone 2
25 min fast hills

Intermediate:Day off Intermediate: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

 

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Busisiwe Hoho

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