Aust Cycle Training Program
Whether you choose the long or the short course, some basic training is the best way to be prepared and ensure you get the most out of the day. While most people can complete the ride without specific training, a little more fitness and time on the bike beforehand will make the day all that more enjoyable. The program is set for riders that have basic skills of bike riding (stopping, starting, and riding with other cyclists) and while we take into consideration a reasonable level of skill on the bike, all participants can benefit from specific preparation for the day.
It is set out as a simple 4-week program plus a specific pre-ride week. The program should be started 5 weeks before the ride as a minimum, but you can start earlier and repeat the 4 week program several times to increase your fitness and time on the bike.
If the program looks a bit daunting at first don’t forget there are many ways that you can integrate training into everyday life. We suggest that you make the longer rides on the weekend or on your days off work. The program is designed with no specific days against each session, just a number of days per week when you should be riding. Try to have a rest day between each ride in the early stages as you build your fitness.
Don’t forget short rides can become part of your day, ride down and back to the shops when you are just picking up a few things instead of getting in the car, ride to work one morning and then home the following evening. By doing simple adjustments to your day you will quickly make the required times for the training, get fitter, and also save some fuel money.
When training make sure to add another 10 minutes onto each ride as a gentle warm up. Intensity efforts will vary throughout your training program. Easy, moderate and high are the three intensities referred to throughout. Use these intensities as a gauge when you are out on the bike training.
At EASY intensity you are quite comfortable rolling the legs over, and you would find it easy to hold a conversation with someone.
At MODERATE intensity you will slow that conversation down. You are able to talk, but not consistently. Keep something in reserve at this level though.
At HIGH intensity you are working quite hard. You are unable to maintain a conversation as you are concentrating more on your breathing than your talking.
As this course is undulating the program consists of a mixture of flat and undulating terrain days. For greater strength development on hilly parts of your ride, try to remain seated and keep a good pedal rhythm going.
Week One - Developing your base
Day One - 30 min ride easy intensity – flat terrain
Day Two - 45 min ride easy intensity – flat terrain
Day Three - 30 min ride medium intensity – flat terrain
Day Four – 1 hr ride easy intensity – flat terrain
Week Two - Building your endurance
Day One - 45 mins moderate intensity - flat terrain
Day Two - 1 hr moderate to high intensity - flat terrain
Day Three - 1 ½ hr ride easy intensity – undulating
Day Four - 1hr easy intensity - flat terrain
Week Three - Getting stronger
Day One - 1 hr moderate intensity - undulating
Day Two - 1 ½ hrs moderate to high intensity - flat terrain
Day Three - 2 hrs easy – moderate intensity – undulating terrain
Day Four - 45 min high intensity - flat terrain
Week Four - Bringing it all together
Day One - 1 ½ hrs moderate with riding at high intensity for 10 mins up a hill- repeat twice.
Day Two - 1 hr easy intensity – undulating terrain
Day Three - 2 hrs moderate intensity – undulating terrain
Day Four - 1 ½ hrs moderate intensity - flat terrain
Day Five - ½ hr easy intensity – flat with 1 hill ridden at high intensity
THE WEEK BEFORE THE RIDE
Monday – 1 ½ hr ride easy flat terrain. Last check of bike to ensure it is in full working order with extra attention on checking of brakes and tyres to make sure they are as ready as you for the ride. If repairs are needed book into your local bike shop today!
Tuesday - Rest Day
Wednesday – 1 ½ hrs easy undulating
Thursday – Rest Day
Friday – 30 min easy to moderate ride
Saturday – Rest Day, preparing you clothes and hydration, make sure you drink plenty of water today to be fully hydrated for the ride
SUNDAY……… TIME TO ENJOY THE RIDE……………WELL DONE!!