Longer intervals | Time spent on the bike: 5h10 to 6h10
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Week 7
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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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Exterior/interior 1h20; threshold intervals Zones 3/4
Focus: As the session progresses, try to ride mainly in Zone 4.
3*10 minutes:
Warm-up: 20 min
· 10 minutes at the threshold of Zones 3 and 4 (high Z3/low Z4)
· 10 minutes active recovery
· 10 minutes at the threshold
· 10 minutes active recovery
· 10 minutes at the threshold
· 10 minutes complete recovery
Don't go too hard and maintain a constant pace.
Try to maintain a stable running position without excessive upper body movement.
Make sure you have a bottle of water handy, as these are quite lengthy efforts.
As the session progresses, try to ride primarily in
Area 4.
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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: 1h20; Pyramid Intervals
Focus: How did the Tuesday session go? Adjust the pace of the first two efforts if necessary so that you can increase the last one to the same intensity.
3*10 minutes:
Warm-up: 20 min
- 10 minutes at the threshold of Zones 3 and 4 (high Z3/low Z4)
- 10 minutes active recovery
- 10 minutes at the threshold
- 10 minutes active recovery
- 10 minutes at the threshold
- 10 minutes complete recovery
Don't go too hard and maintain a constant pace.
Try to maintain a stable running position without excessive upper body movement.
Make sure you have a bottle of water handy, as these are quite lengthy efforts.
As the session progresses, try to ride primarily in
Area 4.
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Friday
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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.
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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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2.5 hour bike ride: improving running endurance
Focus: Still endurance, but try to do all climbs in 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.
During your long ride, get into the habit of getting up from your saddle every 5 to 10 minutes to lightly stretch your back.
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.
