Cyclo training plan (100Km) in 12 weeks: week 2

Week 2

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. Take the opportunity to tame the 2nd type of warm-up

Take the opportunity to tame the first type of warm-up.

Warm-up #2 :

· 5 min. in Zone 1

Increase the cadence to 90 rpm.

· 5 minutes to move from Zone 2 to Zone 3

Push up to max cadence, hold for 5 seconds.

· 25 seconds active recovery

(we lower the resistance but keep the pedaling rhythm).

· Repeat the max cadence/active recovery sequence twice

· Finish with 2 min. active recovery before getting to the heart of the matter.

Tuesday

Outdoor/indoor 1 hour; Learning Zones

Focus: Develop awareness of your training zones and the ability to find a rhythm with precision.

Warm-up : 10 minutes in Heart Rate Zone 1

· 20 minutes in Zone 2

· 5 minutes in Zone 3

· 5 minutes in Zone 1

· 5 minutes in Zone 2

· 5 minutes in Zone 3

· 10 minutes of complete recovery (almost zero resistance, let the legs rotate until completely cooled).

Maintain a gentle pedaling frequency, especially during the Zone 3 effort. Try to stay in the middle of the zone in the middle of each effort, then, if you feel good, push up a little towards the top of the zone.

Wednesday

Day off

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

THURSDAY

Outdoor/indoor: 1h00; Intro intervals

Focus: develop your ability and confidence to ride at a higher intensity.

Warm-up #2:

· 10 minutes in Zone 3

· 5 minutes of active recovery (we lower the resistance but maintain the pedaling rhythm)

· 10 minutes in Zone 3

· 5 minutes of active recovery

· 10 minutes in Zone 3

· 10 minutes of complete recovery (almost zero resistance, let the legs rotate until completely cooled)

Maintain a regular pedaling frequency, particularly during exercise in Heart Rate Zone 3.

Slow down evenly during recovery phases and avoid large fluctuations in heart rate.

Friday

Cross training

Bonus session : Bonus Session – This session is not essential, add it to your training week if you have time.

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.

Do not ride from one day to the next.

Sunday

1h40 bike ride: improving running endurance

Focus : How was your outing last week?

Were you able to find a steady rhythm or did you go too hard and struggle until the end? Really try to be disciplined about respecting Zones 1-2.

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.