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Cyclo training plan (100 km) in 12 weeks: week 10

Posted by Jean Baptiste on

Cyclo training plan (100 km) in 12 weeks: week 10

In zone 5 | Time spent on the bike: Objective 6:00 to 7:00

  • Week 10

    Monday

    Day off :

    Rest days are when you recover from your training and get stronger. Try to eat and drink well today without overdoing it.

    Check the travel, registration and accommodation arrangements for your cyclo. Order your Sport Nutri-Protection products for the cyclo

    Tuesday

    Outdoor/indoor: 1h20

    Focus: Push up to Heart Rate Zone 4 in the last 5 minutes of each effort only if you feel strong at the moment while maintaining a good intensity, especially on the flat.

    2x20 minutes:

    Warm-up 20:

    · 20 minutes at the threshold of Zones 3 and 4 (high Z3/low Z4)

    · 10 minutes active recovery

    · 20 minutes at the threshold with a high gear

    · 10 minutes complete recovery

    Don't go too hard and maintain a constant pace.

    Try to maintain a stable running position without excessive upper body movement, particularly working on velocity.

    Make sure you have a bottle of water on hand, as these are long efforts, and even better than Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up water to replenish your vitamins and minerals during and after exercise or the Stimium Boost Powder exercise drink for a complete recharge of essential nutrients.

    Wednesday

    Day off

    Your second day off of the week. Discover some techniques you can use to optimize your recovery.

    THURSDAY

    Outdoor/indoor: 1h00; VO2 intervals

    Focus: Push up to Heart Rate Zone 4 in the last 5 minutes of each effort only if you feel strong at the time, ideally with a slightly hilly course.

    Warm-up 20 min.

    4 times in series with following duration:

  • · 3 mins. in Zone 5
  • · 5 min. active recovery
  • 3 mins. in Zone 5
    • 10 minutes. full recovery

    Concentrate on a strong but regular pedal stroke, don't let your technique slip when the effort becomes difficult.

    You will have a better idea of ​​the effort necessary to reach Heart Rate Zone 5. If you feel a little difficulty in the cardio part, do not hesitate to take Stimium GABA for 30 days and or Stimium OMG who can help you progress on this aspect that couldn't be more important!

    If you're in a tough spot on the penultimate effort, skip the last one and go straight to the recovery zone.

    Friday

    Cross-training or rest

    Bonus session: Bonus Session – This session is not essential, add it to your training week if you have time and if you feel at a good level. Ideally, you can take the opportunity to recognize part of the route of your race.

    Choose an activity that will help you develop your fitness and flexibility. If you already do this type of physical activity then continue to incorporate it into your week. If not, try something new like a gym class, swimming, running, or other similar activities. Remember to start all new activities slowly, don't overdo it. You can opt for gentle and restorative activities such as Yoga or Pilates.

    SATURDAY

    Flexible day

    You will probably need to adapt your training program according to your work and family life.

    A flexible day like this serves to give you more flexibility to adapt.

    So if you have to move the sessions, try to keep the following structure: 1 day of training on the bike followed by a day of rest or another activity to vary the exercises

    Do not ride from one day to the next.

    Sunday

    75 km / 3h45 bike ride: improvement of running endurance

    Focus: This is a repetition of your cyclo-sporte.

    Try to ride at the same time of day, wear the kit you intend to wear on the big day.

    If you haven't ridden with other riders during the rest of the preparation, try to find some riding buddies.

    Warm-up #1:

    Rhythm is key. Stay in Zone 1-2. This may seem very easy to achieve at first, but be disciplined and stick to your zones.

    Fine-tune your nutrition and hydration strategies during this outing.

    There may come a time when you want to go out with friends or members of a cycling club. It's great and you'll learn techniques for riding in a peloton and/or group, but don't be pushed to ride at a pace that's too fast for you.

 

And our nutrition advice to help you perform:

30 min before your sessions, take Stimium® PreWorkOut Max (2 spoons to be diluted in a shaker or a large glass of water). It will help you improve your muscular work capacity, power, particularly in the case of sprinting, and resistance. to the effort.

During each outing, take Stimium® boost Powder (1 measuring spoon in 1 bottle, drink a sip every 30 min) or alternatively our Stimium® boost gummies or our Stimium® Pro-Nrj gummies (one gum every 30 min) to support effort, easy to take while racing, training or on your Home Trainer.

You can also add Stimium® ProBar (1 to 2 low-sugar protein bars to consume during the break), a moment of pleasure to support the effort, easy for the cyclist to take in their nutrition pack.

For your long outing, Stimium® Pro-Nrj caps (up to 4 capsules 30 min before the race). A stimulating intake before your workouts.

Within 1 hour 30 minutes of your outing, take Stimium® Rgn3 Clean-Up (1 measuring spoon in 1 bottle, drink a sip every 30 minutes) to rebuild your immediate reserves of glycogen, vitamins and minerals. And for the long outing, Stimium® Iso Carb (2 pods in 400ml of water or milk) to rebuild muscle fibers and deep glycogen reserves in depth.

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

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In zone 5 | Time spent on the bike: Objective 6:00 to 7:00 Week 10 Monday Day off : Rest days are when you recover from your training and get stronger. Try to eat and...

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