Cyclo training plan (100 km) in 12 weeks: week 12
Cycling Week | Time spent on the bike: 7h30
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Week 12 |
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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. |
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Tuesday |
Outdoor/indoor: 1h00; Spin Out Focus: We're talking about “active” rest: the legs rotate but we don't add too much fatigue. Complete rest would lead to stiffness and heavy legs for the big day. Warm-up #2:
Repeat the sequence 4 times. At the end of the 4th sequence, replace the 4 minute recovery with a full 10 minute recovery. Keep your upper body as stable as possible, movements should be limited. |
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Wednesday |
Day off Your second day off of the week. Discover some techniques you can use to optimize your recovery. |
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THURSDAY |
Outdoor/indoor: 1h00; Spin Out Focus: We're talking about “active” rest: the legs rotate but we don't add too much fatigue. Complete rest would lead to stiffness and heavy legs for the big day. Warm-up #2:
Repeat the sequence 4 times. At the end of the 4th sequence, replace the 4 minute recovery with a full 10 minute recovery. Keep your upper body as stable as possible, movements should be limited. |
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Friday |
Day off Take advantage of this extra day of rest to refine the last technical details for Sunday's cycle: equipment, bike, routes, kits as well as the various arrangements for D-Day which will help you avoid last minute panic. |
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SATURDAY |
Outdoor/indoor: 30 minutes Focus: It may seem counterintuitive to ride the day before your ride, but, especially if you've had to travel, it can help relax your legs and prevent them from feeling heavy and numb tomorrow. Warm-up #1: Ride at maximum cadence for 10 seconds then switch to recovery mode for 50 seconds. Repeat the exercise 5 times. Finish with 10 minutes of recovery |
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Sunday |
100 km cyclo-sport / +/- 5:00 a.m.: D-Day!! Focus: Have a good day! You've trained really well and you deserve to have fun on your bike and with a crowd of riders who share the same passion as you. Warm-up #1: Don't go too quickly, stick to the pace you know. Try to find a group with a similar ability to you. Don't try to stay with a group that's going too hard for you. You may cycle with friends or members of your cycling club. It's awesome ! But don't be pushed to ride at a pace that's too fast or too slow for you. Eat and drink in small quantities but regularly from the start of the race. |
And our nutrition advice to help you perform:
30 min before the race Stimium® Pro-Nrj caps (4 capsules), It will provide you with a strong stimulating effect throughout the race. Also take 2 sticks of Stimium® Mc3 , to help you minimize the onset of cramps and muscle pain.
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 the effort.
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 the cycle. Continue for 7 days (2 in the morning and 2 in the evening). And if you have joint or tendon-ligament pain, take Stimium® Joint Flex (2 mornings and 2 evenings) to help you rebuild your joints and improve their mobility.
Cyclo training plan (100 km) in 12 weeks: week 11
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