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The first two periods are
1.
Aerobic Base 1 (click for full details)
2.
Aerobic Base 2 and Strength (click for full details).
The
training schedules are based on the principles explained on other
pages of this site. Of course, the schedules will not work for
you unless you follow them with motivated self-discipline.
Keep a Training
Diary.
An essential part of the process is to keep a
training diary within which you record the details of each session
you undertake. The details you should record are:
-
The
length of time spent in the session in minutes.
-
The
intensity and type of session – for example : -
Level 3 – Intensive Endurance or
Level 5 - Short Intervals - Lactate Tolerance.
-
For
interval sessions: the number of sets of intervals, the number
of repetitions (within a set), time per repetition, maximum
heart rate or speed achieved.
-
The
distance covered.
-
Average
speed.
-
Heart
rate range achieved compared with plan.
As
the diary builds up you can assess your progress and see if any
modifications are required in your training plan. It is also a
good way to remain motivated as you see your fitness improving.
Test
Your Optimum Heart Rate Regularly.
Every six to eight weeks repeat the
Optimum Heart Rate (OHR) test to see what progress you are
making.
Warm
Up and Cool Down Properly.
Every session should be preceded by a warm up of a few minutes.
If the session is on the bike or turbo trainer this should consist
of fast pedalling (95 to 110 revs per minute) on a low gear (e.g.
42 x 16). The aim should be to gradually raise the heart rate
to 75% of MHR (top of level 1) and maintain this for over 2 minutes.
You should then be ready to start the specific session.
It
is extremely important that after the session you
do not stop immediately, but cool down by pedalling a low
gear at a very easy cadence (when on the turbo, below 60 revs
per minute) until your heart rate falls below 60% of MHR for at
least three minutes.
Click
below to link to the detailed weekly schedules:
1.
Aerobic Base 1
2.
Aerobic Base 2 and Strength. |
