Basic Week Structure
This is what I will try and do for the next 40 weeks.
Things will get in the way, but this should be achievable / repeatable
|Sat||medium/long ride – ride out with the missus then add on|
|Mon||bike commute (28k)||yoga/
|(optional) bike commute|
|Tue||optional bike commute||easy run||bike commute (35k)||turbo,
|Wed||bike commute (28k)||weights||optional bike commute|
|Thu||optional bike commute||off or
|bike commute (35k)||turbo,
run or swim
Sat / Sun – long rides are key sessions – they are the point
Monday – commute in – this will extend, simulating getting up and riding again.
Bike commutes are across central London – way to many lights so the ride is basically an interval session. I am trying to go easy.
Bike commutes – I will drop these as needed early in the year – keeping fresh to hit my turbos and long rides. Later in the year the commutes become mandatory, and some will be extended
Turbos – as spec’d – my hard / intense sessions.
Yoga – stay supple / and in one piece – try to stop myself being broken by so much riding
Swim / Run – well I have an ironman to do a month before the TCR! – basically doing the minimum to get around.
Outline Training Plan
End feb – big weekend away
mid march – Ironman Triathlon training camp (everydaytraining.org) on Lanzarote. 6 days of 30 min swim, long bike, 30 min run a day.I am staying on an extra week, so thats 12 days of 150k a day.
Mid April – big weekend away
Early May – big weekend away
Mid May – big weekend away
Mid May – 2 day sportive with the wife around london
End May – very big week – Ride to the Tour of Wessex, 3 days of Tour of Wessex, ride home
End of June – 10 day road trip driving to Austria, with Ironman Austria as the highlight – ok a big training day. Plan to ride in the alps most days.
This is a summary of my training over each of the 40 weeks since I entered the transcontinental.
I had good intentions for 2014/5.
Nov / Dec 2014
Training camp in Lanza (Feb 2015)
Tour of Wessex (May 2015)
err… thats about it
An ironman ahead of the TCR was a bad idea
I got bored in June / July
Turbos stopped in March….. (cooincides with me getting a management job 😦 )
I also obviously got bored filling out the table below….
Its all in training peaks but essentially I did regular bike commutes and regular weekend rides, but no more…
|long ride (hrs)||Comment!|
|1||14:50||329k||5.5||split ride to Dads. wet on the way there|
|2||22.5||446k||6.5||castle ride, then added on as it was a nice day. Will need to double this – thats food for thought.|
|3||17.5||339k||7.75||epic split ride to Dads. wet on the way there, night ride on the way home – very commiting! and character building|
|4||22||390k||6.25||epic ride in the cold, wet wet wet. Massive flooding|
|5||12||220k||0||YAY!!! i’m in
In celebration, wussed out of the Sunday ride – spent the day in bed
|6||20.4||330k||4, 5||4 hrs sat, 5 on sunday|
|17||big weekend away??|
|19||EDT Training Camp
07 – 13 march
|20||Week in Lanza
14 – 20 march
|23||big weekend away??|
|26||big weekend away??|
|29||big weekend away??|
|30||Mittie around london
16 / 17 may
|32||big weekend away??
Tour of wessex 23 – 25 may
Chiltern 100 31 may
|35||Holiday starts – 21 June – 4th July|
|37||Holiday till 4th July|