Week

1
w/e 5/9

2
w/e 12/9

3
w/e 19/9

4
w/e 26/9

6
w/e 10/10

7
w/e 17/10

8
w/e 24/10

9
w/e 30/10

Mon

Rest Day

Tues

1.25 � 1.5 hrs high intensity work out on road or wind trainer. Aim for 3-5 minute intervals at approximately 80-85% of maximum heart rate x 3-4 repeats

1:1 recovery on flat terrain. Cadence approximately 95-105 RPM.

1.5 hours with 5 x 3min intervals at 80-90% intensity. 2 min recovery

Cadence 95-105 RPM Flat Terrain

1-2 hours with 3-4 short hills. Use low gears, high RPM on hills

Wed

1.25- 1.5 hrs � Hills of 5-7 minute duration. Use bigger gears to increase strength endurance15-20 minutes of Strength Endurance

Rest or 1 hour easy spin

1.25- 1.5 hrs � Hills of 5-7 minute duration. Use bigger gears to increase strength endurance15-20 minutes of Strength Endurance

Rest or 1 hour easy spin

1.25-1.5 hrs. Hills of 5-7 min duration, practice 1 surge of increase pace for approx 1 min on each hill. 20-30 mins of hills

1.25 hours easy with 1-2

Thurs

1.75-2.0 hrs

2.0-2.25 hrs

1.25 hrs

1.75-2.0

hrs

20.-2.25

hrs

1.25 hrs

1.5 hrs

1.75 hrs

1.25 hrs easy with 1-2 small hills. Medium intensity

Use this ride as a steady state � Brisk ride �undulating to flat terrain. Keep cadence flowing to suit terrain and maintain your leg speed. Aim for 90-100 RPM on flat road. 95-105 RPM in tailwind and 85-95 RPM in headwind

Fri

Rest Day or Optional 1 hour easy ride in low gears

Sat

1.75- 2.5 hour rid. Aim to spend most of the time climbing hills and descending. Choose long hills, obtain rhythm, determine your best suited climbing cadence and continue climbing efficiently. Ride steady � easy pace between hills

2.5 hrs. Hilly ride. Use gears to suit terrain

2 Hours.

Hills 3-4 short hills

The Big Day

Sun

4.0 � 4.5 hrs

4.5-4.75 hrs

3.5-3.75

hrs

4.75-5.25 hrs

5.25 hrs

3.75-4.0 hrs

6.0-6.25

hrs

4.0 hrs

Rest Day!!

Undulating � with 1 x 10 mins of up- tempo.

Easy Pace

Undulating � with 1 x 20 mins of up-tempo

Easy Pace

Steady pace �undulating