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Distance Ride |
Turbo Training |
| Week 9 |
Weekend ride:
· 2hr 30min steady on rolly/hilly roads (RPE 4)
Tuesday:
· 1hr 15min steady (RPE 4) or 60 min turbo
Thursday:
· 1hr 30min steady or 60 min turbo |
Tuesday:
· 10 min warm up (RPE 2>5)
· 5 min RPE 7. Move position on the handlebars from tops to hoods to drops every minute.
· 3 min RPE 2
· Repeat 5 min effort with 3 min easy for a total of 6 efforts
· 10 min warm down RPE 5>2
Thursday:
· 10 min warm up (RPE 2>5)
· 3 min RPE 8
· 3 min RPE 2
· Repeat 3min effort with 3 min easy for a total of 6 efforts
· 10 min warm down RPE 3>2 |
| Week 10 |
Easy week!
Week-end ride:
· 1 hr 30min steady on flatter roads (RPE 3)
Tuesday:
· 45min easy ride or 30min easy turbo
Thursday:
· 45min easy ride or 30min easy turbo
|
Easy Week!
Tuesday:
· 30min easy turbo
Thursday:
· 30min easy turbo |
| Week 11 |
Week-end ride:
· 2hour 40min steady on rolly/hilly roads (RPE 4)
Tuesday:
· 1hr 15min steady (RPE 4) or 60min turbo
Thursday:
· 1hr 30min hilly route or 60min turbo |
Tuesday:
· 10 min warm up (RPE 2>5)
· 5 min RPE 7, move position on the handlebars from tops to hoods to drops every minute
· 3 min (RPE 2)
· Repeat 5 min effort with 3 min easy for total of 6 efforts
· 10 min warm down RPE 5>2
Thursday:
· 10 min warm up (RPE 2>5)
· 3 min RPE 8
· 3 min RPE 2
· Repeat 3 min effort with 3 min easy for a total of 7 efforts
· 10 min warm down (RPE 3>2)
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| Week 12 |
Week-end ride:
· 2 hrs 50min steady on rolly/hilly roads (RPE 4)
Tuesday:
· 1hr 30min steady (RPE 4) or 60 min turbo
Thursday:
· 1hr 15min hilly route or 60 min turbo
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Tuesday:
· 10 min warm up (RPE 2>5)
· 5 min RPE7. Move position on the handlebars from tops to hoods to drops every minute
· 3 min RPE 2
· Repeat 5 min effort with 3 min easy for total of 7 efforts
· 10 min warm down RPE 5>2
Thursday:
· 10 min warm up (RPE 2>5)
· 3 min RPE 8
· 3 min RPE 2
· Repeat 3 min effort with 3 min easy for a total of 7 efforts
· 10 min warm down RPE 3>2
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Over the next 4 weeks, you should try to get out for the following road sessions although more likely you will continue with indoor turbo training midweek this month. If time and weather allows an outdoor pedal in the countryside can be nice to clear the head and gain some road miles.
You can download the PDF here.