By Paul Leitch
Olympic and Commonwealth Games Cycling Representative

The following training programme has been put together specifically for K2 by Paul Leitch. It provides a detailed schedule of training in the 9 weeks before race day on Saturday 30th November

It is based on 5 rides per week with an optional 6th ride on Friday.

If only one day of riding is available on the weekends, do this ride alternating hilly and undulating each week and within approximately 15-20% of Sunday endurance volume.

If only 2 days are available mid-week do Wednesday and Thursday rides and set them up with a rest day between them.

All training should be done at low intensity and cadence to suit terrain with efforts or intervals done during the total ride time.

For Strength Endurance (SE) aim for 50-65 RPM - 75- 85% intensity.

Between now and the start of your 9 week programme aim for a minimum of 2-3 rides per week, one ride of medium - high intensity, ie hills or brisk intervals and start to build an endurance ride so that come the 1st September you are able to ride for 3.5 - 4 hours at endurance pace.

If you are tired have the day off, Yep - Rest !!!

Safe Training!

Any questions - email assay@xtra.co.nz and we will try to answer them.