|Aerobic Base – PERIOD 2 – Four Weeks.
Aims of the Period:
This period continues the process of building a sound aerobic base using mainly stamina sessions (at level 1) and endurance efforts at both level 2 and 3. Some work is introduced at the lower end of level 4 (85% to 90% of MHR). Strength building also continues with weeks 5 to 8 of the strength sessions introduced in period 1. Remember that one of the key aims is to continue developing an efficient pedalling technique.
Each week within the period still consists of four specific cycling sessions and two strength-training sessions (which may be as short as twenty minutes excluding warm up and warm down).
You can certainly do additional sessions but only at a recovery heart rate (below 70% of MHR). Remember that if these additional sessions are on the bike they should be in low gears pedalling easily (and quickly), but they may consist of fast walking, jogging, running, swimming or any similar recovery activity. These sessions should assist with weight control and with recovery from the harder sessions.
The weekly schedule for Period 2 is:
Long steady ride at level 1(heart rate 70 to 75% of MHR) using whatever gears allow you to pedal at a cadence above 90rpm (remaining seated) whilst maintaining heart rate in the target range.
Week 1 – Minimum time 80 minutes.
Week 2 – Minimum time 90 minutes.
Week 3 – Minimum time 100 minutes.
Week 4 – Minimum time 80 minutes.
If it is not possible to go out on the road a turbo session can be substituted. However the time taken should be no more than 50% of the equivalent road session and the pedal cadence should be over 95rpm.
2. Early Week (Monday a.m. or p.m., or Tuesday a.m.).
TURBO session – bottom of level 4 - intensive endurance.
Remember to warm up correctly and then pedal a gear (e.g. 52 X18), which enables you to maintain 95rpm at a heart rate at the lower end of level four (about 87% of MHR). Two or three intervals are ridden at this level. Between intervals pedal a low gear at 60 rpm until your heart rate falls to 75% of maximum, and then start the next interval.
Don’t forget to warm down fully at the end.
Week 1 – 2 x 10 minutes.
Week 2 – 2 x 12 minutes.
Week 3 – 3 x 8 minutes.
Week 4 – 2 x 10 minutes.
3. Mid Week (Tuesday p.m. or Wednesday a.m. or p.m.). TURBO session – level 2 and 3 – endurance.
Warm up and then pedal continuously (at least 95 rpm) at heart rate 80% of MHR (top level 2) for 5 minutes and then increase pedalling speed (by at least 5 revs per minute) and pedal for a further 5 minutes at heart rate 85% of maximum. Decrease pedalling speed and pedal the next 5 minutes at heart rate 80% of MHR and then increase rpm for the next 5 minutes at heart rate 85% of maximum. During this session your pedal revs should never fall below 95 per minute. If your heart rate starts to rise above 85% of MHR change down a gear and keep your pedal revs high.
Week 1 - 30 minutes (5 minutes at 80%MHR, 5 minutes at 85%MHR repeated three times).
Week 2 – 35 minutes (repeat three and a half times).
Week 3 – 40 minutes (repeat four times).
Week 4 – 30 minutes (repeat three times).
4. End Week (Friday or Saturday)
Steady ride at level 2 - extensive endurance
(heart rate 75 to 80% of MHR) using gears allowing you to pedal at over 90 rpm whilst maintaining target heart rate.
Week 1 to 4 – 70 minutes each week.
Again, if it is not possible to go out on the road a turbo session of 30 to 40 minutes at the target heart rate can be substituted.