Training

November 2011

The month for starting to put down a “base” and not going too hard. Sounds boring and will be difficult to keep the intensity down to level 1 and 2 on the club run and at the track but do try as the “base” is the foundation stone of a good season.

Also a good time to brush up on on the bike skills, either existing skills or new skills required for a move to the next age category. Also look at any other conditioning requirements such as core stability and other body maintenance like a trip to the dentist.

Sunday
Time, 3-4hrs
Intensity, Upper Level 1 to Low Level 2
Keep hydrated but only a small amount of food is required in this fat burning zone.
Control the pace to stay in the zone.

Monday – Day Off

Tuesday
Time, 1 hour
Intensity, use all of level 2 for your night at the track
Move up and down through the zone using a cadence of approx 100 rpm

Wednesday
Time, 1 hour
Intensity, use all of level 2 on the turbo. After 10mins warm up increase the intensity to take you to the top of level 2 and then ease back until you reach the bottom of level 2 before repeating until your time is up. We are trying to develop the skill of fast pedaling so aim for 100rpm or more.

Thursday
Time, 1 hour
Intensity, as Tuesday and try not to get drawn into a race with the Thursday night crowd.
Discipline now will pay dividends later.

Friday – Another day off the bike, enjoy yourself and if that enjoyment includes cross training keep the intensity low low low.

Saturday
Time, 2-3hrs
Intensity, level 2
Either alone or a small group ride. Keep hydrated but again keep food to a minimum.

Things to think about:

A recovery drink or real food as soon after exercise is a good habit to get into.

Clothing – riding at lower intensities may mean you feel cold, so think about clothing choices.

Cafe stops on a Sunday or post Tuesday and Thursday sessions – if they are planned take a dry vest in your back pocket and put on a race cape for riding home if its chilly outside

Dave Mellor - 2011