Cyclo training plan (100 km) in 12 weeks: week 4
Rest week with a 50km outing | Time spent on the bike: 3h50
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Week 4 |
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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. Spend some time planning your route for the weekend and don't forget to include a refueling stop. |
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Tuesday |
Outdoor/indoor 1 hour; Spin out Focus: It's all about speed cadence and resistance. Warm-up #2: · 30 seconds of progression: increase the pace to your maximum level. · Hold the max cadence. for 1 minute. · 4 mins. active recovery Repeat the typical 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: 20 min; Focus: You will need to understand this 20-minute warm-up because it is used regularly in this training plan. Warming up : · 5 minutes at 90 rpm · 2 min. at 95 RPM · 2 min. at 100 RPM · 2 min. at 105 RPM · 1 min. 30 to 110 RPM · 30 sec. At 120 RPM with good intensity · 2 min. at 90 RPM · 6 seconds at maximum pace · 1 min. at 90 RPM · 6 seconds at maximum pace · 1 min. at 90 RPM · 6 seconds at maximum pace · 2 min. 45 to 90 RPM Focus on gentle, fluid pedaling, except on max sequences. Feel free to play with your speeds. |
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Friday |
Day off You have an extra day of rest this week before your weekend bike ride. Use this time to check your bike and prepare your technical and nutrition kits before the weekend ride. Okay, everything ready? ☺ |
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SATURDAY |
Flexible day You will probably have to adapt your preparation 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. |
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Sunday |
Bike ride 50 kilometers / 2h30: improvement of running endurance, flat or slight elevation Focus : Ride to a target distance that is half the distance of the cycle you are preparing for. 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 each session, take Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water), The message is clear, this product will help you improve your muscle work and resistance to exercise. effort.
During each outing on the road, or on Home Trainer, take Stimium® boost Powder (1 measuring spoon in 1 bottle, drink a sip every 30 min) or alternatively our Stimium® boost gums (one gum every 30 min) to support the 'effort.
For your long-term outing, Stimium® Pro-Nrj caps (up to 4 capsules 30 min before the race). An intense stimulating effect.
Within 1.5 hours of your outing, take Stimium® Rgn3 Clean-Up (1 measuring spoon in 1 bottle, drink a sip every 30 minutes) to replenish your vitamin and mineral reserves . Sunday outings are starting to be long, you have to replenish your glycogen reserves (muscular and hepatic) and help rebuild muscle fibers. Nothing like our Stimium® Iso Carb recovery drink (2 scoops to dissolve in 400 ml of water or milk) for this.
If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.
Without considering first place in the Tour, this program over several weeks for the cyclist allows the cyclist to gain in speed, endurance and power, it being understood that it is then up to each person, according to their own objectives, to adapt their route, your session, your recovery cycle to perform better, and always be more comfortable in your saddle, at the start and at the finish!
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