Cyclo training plan (100Km) in 12 weeks: week 3

Week 3

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.

Tuesday

Outdoor/indoor 1 hour; Learning Zones

Focus: try to pace the session with more precision than last week.

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: Did you complete these intervals last week. Otherwise, try to last a little longer this week. If you're successful, try pushing the pace higher to the middle of Zone 3.

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 tempo efforts evenly 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

1h50 bike ride: improving running endurance

Focus : Now you should have an idea of ​​the heart rate and the effects felt depending on the heart rate zones in which you are working.

Try adding a few climbs to your bike ride this week, this will get your heart rate up to zone 3.

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.

If you're feeling confident, add a few climbs to your ride.

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.