Consolidation | Time spent on the bike: 4h15 to 5h15
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Week 6
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Monday
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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
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Outdoor/indoor 1 hour; threshold intervals Zones 3/4
Focus: If you managed this same session well last week, add 1 minute to each 3-minute block.
Warm-up: 20 min
2 times :
· 5 min. at the threshold of Zones 3 and 4 (high Z3/low Z4)
· 1 min. active recovery
· 5 min. threshold
· 1 min. active recovery
5 times :
· 3 mins. threshold
· 1 min. active recovery
10 minutes complete recovery
Maintain a regular pedaling frequency. Do not force the pedals or vary the frequency.
Don't move your upper body and keep your grip on the trigger handles of your bike.
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Wednesday
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Day off
Your second day off of the week. Discover some techniques you can use to optimize your recovery.
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THURSDAY
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Outdoor/indoor: 1h00; Pyramid Intervals
Focus: Did you succeed in last week's 5-minute effort? If this is not the case, ride all sequences leading to this effort at the threshold of Zones 3 and 4 (top Z3, bottom Z4).
Warm-up: 20 min
· 1 min. in Zone 4
· 1 min. active recovery
· 2 min. in Zone 4
· 2 min. active recovery
· 3 mins. in Zone 4
· 3 mins. active recovery
· 4 mins. in Zone 4
· 4 mins. active recovery
· 5 min. in Zone 4
· 4 mins. active recovery
· 4 mins. in Zone 4
Carry out the sequence in reverse for up to 1 min.
10 minutes complete recovery
Heart rate and intensity should remain constant.
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Friday
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Cross training; 1 hour or rest if the need arises.
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.
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SATURDAY
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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.
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Sunday
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2-hour bike ride: improving running endurance
Focus: Research your bike and try to find a similar route for this bike ride.
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.
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And our nutrition advice to help you perform:
30 mins before each session, take Stimium® PreWorkOut Max (2 spoons to dilute in a shaker or a large glass of water), It will help you improve your muscle work and resistance to effort capabilities.
During each outing, take Stimium® boost Powder (1 measuring spoon in 1 bottle, drink a sip every 30 min) or alternatively our gums Stimium® boost (one gum every 30 min) to support the effort.
For your long outing, Stimium® Pro-Nrj caps (up to 4 capsules 30 min before the race). A long-lasting stimulant.
In 1h30 who follows your exit take Stimium® Rgn3 Clean-Up (1 measuring spoon in 1 bottle, drink a sip every 30 minutes) to replenish your glycogen, vitamins and mineral reserves . And for the Sunday outing Stimium® Iso Carb (2 pods to dissolve in 400 ml of water or milk) to help your body rebuild its muscle fibers and replenish your deep glycogen reserves (muscle and liver).
If you have some cramps, take 2 sticks of Stimium® Mc3 After your outings and 2 in the evening. Continue for 2, 3 days.
