|
SOURCE TO SEA training programmes
By Nathan Faavae
Introduction
The training programmes for the Source to Sea are guidelines only. They will work for some people very well but for others it may not quite be what they need. There is a lot of information around these days about training for events and also coaches who design personalised programmes for people. If you try one of these programmes with commitment, you should experience some improvement and gain in your riding. If want to get a personal programme for Source to Sea contact www.exceedcoaching.co.nz
Programme options
Relay riders 60km or 100km
Individual 160km
Pro 160km
Programme Structure
Each training session that you do has a specific focus. It is important to recognise these and ensure the training session stays within the focus area.
The different focus areas are:
Endurance E (long and slow)
Speed - S (get a sweat up)
Recovery R (pleasant)
For almost all athletes at all levels, 12-16 weeks is a suitable period of time to focus on a specific event, assuming you enter the 12-16 week build up healthy with a moderate amount of fitness.
The Source to Sea programmes are 12 or 16-week options
| |
Base
|
Base
|
Endurance
|
Speed
|
Taper
|
|
12-week
|
|
August
|
September
|
October
|
November
|
|
16-week
|
July
|
August
|
September
|
October
|
November
|
The 12-week programme has 4-weeks of each training block, base, endurance and speed. The 16-week programme simply repeats the base block.
Block definition
Base sets a routine, prepares the body for endurance block
Endurance extends fitness, prepares the body for speed block
Speed conditions the body for what it will experience at the event
Taper
The Taper is the final week of training and is really dependant on how you are feeling. Its important to note that no training in the taper period will make you go faster on event day, but to much or to little can make you go slower. Hopefully by then you know your body enough to do what feels right. The general rule is that you should do rides that are easy to recover from. This means they are generally easy rides with some small hard efforts mixed in.
Training Intensity Zones
This easy pace is mainly used for a warm-up or as a main part of a longer session. The pace is very comfortable and hardly causes a sweat.
This is one gear up from easy. This is a pace where you can still have a conversation but you are slightly out of breath.
This requires concentration to maintain the intensity although; when you are fit you can keep this up for a longer period of time.
At this pace your muscles will experience soreness. This is race pace for competitors and well-trained endurance athletes but not advised for relay riders.
5. Very Hard
This is close to maximum pace only used by pro riders.
Training sessions
Relay riders 3-4 training sessions per week
Individual 4-5 training sessions per week
Pro 5-6 training sessions per week
Mind and Body and Bike
Many people think that by getting fit on their bike will bring their desired result. Sadly, its not as simple as that. If it were, everyone would be riding the Tour de France. Getting the body fit requires work and dedication but sometimes there can be fundamental things that will limit this. Some examples are mineral and vitamin levels, structural alignment (sore backs, knees etc), tissue, blood, organ function (cramps, energy etc). Nearly all of things can be managed with help from doctors, physios, massage, nutritionists and some natural healing practitioners.
Once the body is healthy and working at an optimum level, conditioning the mind is another key to success. A lot of people seem to lose perspective on why it is they are participating, put immense pressure on themselves and as a result crack under the pressure. Be clear with yourself why you are doing an event, the benefits you are gaining and positive things that are happening around you. Keep things real.
Despite what some people will say, there is absolutely no doubt that the more you spend on a bike the better the bike will be. It is very important though that before you buy, ensure the geometry of the bike fits your body measurements. A good bike shop will ensure this.
TRAINING PROGRAMMES relay, individual and pro
|
RELAY
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Base
August
|
|
1 hour 10 minute warm up, 3 x 10 minutes steady with 10 minutes easy between
S
|
|
1 hour easy
R
|
|
1 hour easy
R
(Optional)
|
1.5 hours easy to steady / add 15 minutes each week
E
|
|
Endurance
September
|
|
1.5 hours 10 minute warm up, 3 x 15 minutes moderately hard with 10 minutes easy between
S
|
|
1 hour easy
R
|
|
1 hour easy
R
(Optional)
|
1.5 hours easy to steady / add 15 minutes each week
E
|
|
Speed
October
|
|
1.5 hours 10 minute warm up, 3 x 20 minutes moderately hard with 10 minutes easy between
S
|
|
1 hour easy
R
|
|
1-2 hours steady or club cycle race
S
|
3 hours easy to steady / subtract 15 minutes each week
E
|
|
Individual
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Base
August
|
|
1 hour 10 minute warm up, 3 x 10 minutes steady with 10 minutes easy between
S
|
1 hour easy
R
|
1.5 hours hills / steady
S
|
|
2 hours steady or club cycle race
S
|
1.5 hours easy to steady / add 30 minutes each week
E
|
|
Endurance
September
|
|
1.5 hours 10 minute warm up, 3 x 15 minutes hard with 10 minutes easy between
S
|
1 hour easy
R
|
1.5 hours hills / steady
S
|
|
2 hours hard or club cycle race
S
|
3.5 hours easy to steady / add 30 minutes each week
E
|
|
Speed
October
|
|
1.5 hours 10 minute warm up, 3 x 20 minutes hard with 10 minutes easy between
S
|
1 hour easy
R
|
1.5 hours hills / steady
S
|
|
2 hours hard or club cycle race
S
|
5 hours easy to steady / subtract 15 minutes each week
E
|
|
PRO
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Sun
|
|
Base
August
|
1 hour technique easy
R
|
1 hour 10 minute warm up, 3 x 10 minutes hard with 10 minutes easy between
S
|
1 hour easy
R
|
1.5 hours hills / steady
S
|
|
2 hours steady or club cycle race
S
|
1.5 hours easy to steady / add 30 minutes each week
E
|
|
Endurance
September
|
1 hour technique easy
R
|
1.5 hours 10 minute warm up, 3 x 15 minutes very hard with 10 minutes easy between
S
|
1 hour easy
R
|
1.5 hours hills / steady
S
|
|
2 hours hard or club cycle race
S
|
3.5 hours easy to steady / add 30 minutes each week
E
|
|
Speed
October
|
1 hour technique easy
R
|
1.5 hours 10 minute warm up, 3 x 20 minutes very hard with 10 minutes easy between
S
|
1 hour easy
R
|
1.5 hours hills / steady
S
|
|
2 hours hard or club cycle race
S
|
5 hours easy to steady / subtract 15 minutes each week
E
|
| 
