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The Fitness Prep

Fitness – Apparently it only takes 13 weeks to get fit for the ride but I’m not going to chance it, I will use the plan below and then just keep going. Fitness is the key

www.experienceplus.com is the sourse of this information

How to use this calendar:

Fitness is the Key

* “Day 1” may be any day of the week.
* Be sure to follow the order of the days as numbered.
* Complete the workouts on the following calendar.
* The most important workouts are on days 6 or 7.
* “Day off” means no exercise that day.
* Calendar starts 12 weeks prior to your tour.

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1  Day off Type: E1
Time: 0.75 hrs
Type: E1 (opt)
Time: 0.5 hrs
Type: E2
Time: 0.75 hrs
Day off Type: E1
Time: 1.0 hr
Day off
2  Day off Type: E2
Time: 0.75 hrs
Type: E1 (opt)
Time: 0.5 hrs
 Type: F
Time: 0.75 hrs
 Day off Type: E2
Time: 1.5 hrs
 Day off
3  Day off  Type: E1 (opt)
Time: 0.5 hrs
Day off  Type: F
Time: 0.75 hrs
 Day off Type: E2
Time: 2.0 hrs
 Day off
4  Day off  Type: M2
Time: 0.75 hrs
Type: S
Time: 0.5 hrs
Type: F
Time: 0.75 hrs
Type: E1 (opt)
Time: 0.5 hrs
 Day off  Type: F
Time: 2.5 hrs
5  Day off  Type: M2
Time: 0.75 hrs
 Type: S
Time: 0.5 hrs
 Type: F
Time: 0.75 hrs
Type: E1 (opt)
Time: 0.5 hrs
 Day off Type: F
Time: 3.0 hrs
6  Day off  Type: E1 (opt)
Time: 0.5 hrs
Day off  Type: F
Time: 0.75 hrs
Day off  Type: E2
Time: 3.5 hrs
 Day off
7  Day off  Type: M+F
Time: 0.75 hrs
 Type: S
Time: 0.5 hrs
 Type: F
Time: 1.0 hr
Type: E1 (opt)
Time: 0.5 hrs
 Day off Type: F
Time: 4.0 hrs
8  Day off  Type: M+F
Time: 0.75 hrs
Type: S
Time: 0.5 hrs
 Type: F
Time: 1.0 hr
Type: E1 (opt)
Time: 0.5 hrs
 Day off  Type: F
Time: 4.5 hrs
9  Day off Type: E1 (opt)
Time: 0.5 hrs
 Day off  Type: F
Time: 0.75 hrs
Day off Type: F
Time: 2.0 hrs
Day off
10  Day off  Type: M+F
Time: 0.75 hrs
 Type: S
Time: 0.5 hrs
Type: F
Time: 1.0 hr
Type: E1 (opt)
Time: 0.5 hrs
 Day off  Type: F
Time: 5.0 hrs
11  Day off  Type: M+F
Time: 0.75 hrs
Type: S
Time: 0.5 hrs
Type: F
Time: 1.0 hr
Type: E1 (opt)
Time: 0.5 hrs
 Day off  Type: F
Time: 4.0 hrs
12  Day off Type: E1 (opt)
Time: 0.5 hrs
Day off Type: F
Time: 0.75 hrs
 Day off Type: E1
Time: 1.0 hr
Day off
13       Week of the Ride

 

Key to ExperiencePlus! Bicycle Training Calendar:

E1 Ride very easily on a mostly flat course or indoor bike trainer. Use a low gear and keep cadence comfortably high.

E2)  Ride a road course with small rolling hills. Or ride an indoor bike trainer shifting between high and low gears frequently.

S)  Work on pedaling and bike-handling skills (see “Developing Bicycle Handling Skills” (
http://www.experienceplus.com/reading_room/archives/000373.html )

F)  Ride a hilly course staying seated on most climbs at a moderately hard effort. Cadence
should be no lower than 60 rpm (count right foot for 15 seconds and multiply by 4 for
cadence). If you cannot maintain at least 60 rpm on the steepest hills, talk with a bike shop
about either adding a third chain ring or lower gear sprockets. If this workout hurts your
knees substitute “E2.”

M1)  Following a good warm-up ride non-stop for 10 to 15 minutes at a moderate effort on a
mostly flat course or indoor bike trainer.

M2)  After warming up well, ride 5 minutes at a moderately hard effort on a mostly flat course or
indoor bike trainer. Then rest by spinning in a low gear for 2 minutes. Repeat this 2 to 3
more times.

M+F)  Warm-up well. Then on a hill that takes 5 to 6 minutes to ascend, while staying seated,
climb 3 to 5 times at a moderately hard effort. Recover after each climb by coasting and
spinning down the hill for 3 to 4 minutes before starting up again. Cadence should be no
less than 60 rpm on each climb.


One Response to The Fitness Prep

  1. admin

    Day 1 looks good to me, must give that a try

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