Cyclo training plan (100 km) in 12 weeks: week 9
2nd threshold test | Time spent on the bike: 5h30 to 6h30
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Week 9 |
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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. |
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Tuesday |
Threshold test Focus: You should find the pace of the effort much easier than the first time you took the test. Don't worry if your test score hasn't changed, it doesn't mean you haven't improved. The threshold test consists of defining Training Zones, it is not a physical fitness test. |
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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: 1h20 Focus: Push up to Heart Rate Zone 4 in the last 5 minutes of each effort only if you feel strong at the time. 2x20 minutes: Warm-up 20: · 20 minutes at the threshold of Zones 3 and 4 (high Z3/low Z4) · 10 minutes active recovery · 20 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 lengthy efforts. |
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Friday |
Cross training or rest 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 |
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 |
75 km / 3h45 bike ride: endurance and sprint Focus: A difficult course that you should find challenging. Consider your route choice to allow you to complete the 20-minute Zone 3 effort with minimal interruption. Warm-up #1: · 1 hour in Zone 2 · 20 mins. in Zone 3 · 15 mins. in Zone 2 · 20 mins. in Zone 3 · 1 hour in Zone 1-2 Every 10 minutes, sprint at max cadence for 15 seconds. Concentrate during the “easy” passage in Zone 2. You quickly become distracted and lower the intensity. No matter how tired your legs are, attack sprints at 100%. Make sure to allow at least 10 minutes of cleaning time after the final sprint. |
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). It will help you improve your muscle work and resistance to exercise capabilities.
During each outing, take Stimium® boost Powder (1 measuring spoon in 1 bottle, drink a sip every 30 min) or alternatively our Stimium® boost gummies or our Stimium® Pro-Nrj gummies (one gum every 30 min) to support the effort.
You can also add Stimium® ProBar (1 to 2 low-sugar protein bars to consume during the break), a moment of pleasure to support the effort.
For your long outing, Stimium® Pro-Nrj caps (up to 4 capsules 30 min before the race). A stimulating contribution.
Within 1 hour 30 minutes of your outing, take Stimium® Rgn3 Clean-Up (1 measuring spoon in 1 bottle, drink a sip every 30 minutes) to rebuild your immediate reserves of glycogen, vitamins and minerals. And for the long outing, Stimium® Iso Carb (2 pods in 400ml of water or milk) to rebuild muscle fibers and deep glycogen reserves in depth.
If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.
Cyclo training plan (100 km) in 12 weeks: week 8
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