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 27th October.

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.

Week

1
w/e 2/9

2
w/e 9/9

3
w/e 18/9

4
w/e 23/9

6
w/e 7/10

7
w/e 14/10

8
w/e 21/10

9
w/e 28/10

Monday

Rest Day

Tuesday

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

Wednesday

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

Thursday

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

Friday

Rest Day or Optional 1 hour easy ride in low gears

Saturday

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

Sunday

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