Sportive Training Plan

 

You only need to commit to five sessions across the week: four sessions of about 1hr each between Monday and Friday, plus a long ride at the weekend.  You will need a turbo trainer and if you are using a heart rate monitor that will help.

 

Wiggle Dragon Ride 2013

 

All sessions are based on your rate of perceived exertion (RPE), but if use a heart rate monitor and know your heart rate zones there is a table that explains which zones relate to which RPE numbers.  Just follow the guidance at the bottom of the plan.  Most of all don’t be daunted, this might look complicated but once you have read through the supporting notes you will see that it is quite straight forward.

 

We hope you enjoy the training and any events you ride as a result.  If you’re looking for inspiration check out the our Want to Ride A Sportive article here.

 

 

RG Active 100km Sportive 12wk Training Programme

 

 

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

Wk 1

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #1    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #1

Interval #2    

50mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

60-70km

@ RPE:6-8

 

Try to simulate the race course profile

Wk 2

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #1    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #1

Interval #2    

50mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

60km

@ RPE:6-8

 

Create a route that offers at least 500m of climbing

Wk 3

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #1    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #1

Interval #2    

50mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

70-80km

@ RPE:6-8

 

Try to simulate the race course profile

Wk 4

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #5    

1hr

@ RPE:6-8

 

Follow session instructions

REST  DAY

Strength #1

Interval #2    

50mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

50-60km

@ RPE:6-8

 

Create a route that offers at least 400m of climbing

Wk 5

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #1    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #1

Interval #2    

50mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

80km

@ RPE:6-8

 

Try to simulate the race course profile

Wk 6

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #1    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #1

Interval #2    

50mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

60-65km

@ RPE:6-8

 

Create a route that offers at least 600m of climbing

 

 

Weeks 7-12

 

 

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

Wk 7

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #3    

1hr 10mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #2

Interval #4    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

90-100km

@ RPE:6-8

 

Try to simulate the race course profile

Wk 8

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #5    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #2

Interval #4    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

70-75km

@ RPE:6-8

 

Create a route that offers at least 650m of climbing

Wk 9

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #3    

1hr 10mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #2

Interval #4    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

110km

@ RPE:6-8

 

Try to simulate the race course profile

Wk 10

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #3    

1hr 10mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #2

Interval #4    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

110-115km

@ RPE:6-8

 

Try to simulate the race course profile

Wk 11

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #3    

1hr 10mins

@ RPE:6-9

 

Follow session instructions

REST  DAY

Strength #2

Interval #4    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Long Ride

70km

@ RPE:6-8

 

Try to simulate the race course profile

Wk 12

Recovery Ride  30mins

@ RPE:5-6

 

Very light spin & stretch

Interval #5    

1hr

@ RPE:6-9

 

Follow session instructions

REST  DAY

Interval #2    

50mins

@ RPE:6-9

 

Follow session instructions

Recovery Ride  40mins

@ RPE:5-6

 

Very light spin & stretch

REST  DAY

EVENT  DAY

 

 

 

Session Definitions:

In order to execute the sessions correctly you must read the detail below to understand exactly what is to be achieved. The Interval sessions can be completed either outdoors or indoors. To be able to accurately measure your performance and manage the session it is very beneficial to do the sessions indoors on either a turbo trainer or rollers, this way there are no external factors affecting the session.

 

It is necessary for you to have a general understanding of what your average ride pace is over a 3hr ride before starting the sessions.

 

Recovery Ride:

A gentle spin that follows your long ride days. Keep intensity around RPE:5-6. Follow with a long stretching session.

 

Long Ride:

These arguably are your key sessions of each week, without the long rides you would not build up the resistance in the body and mind to cope with a race event of over 100km. Try to choose ride routes that do vary in both location and more importantly elevation. It is very important that you also research the elevation profile of your chosen sportive event and you must aim to cover the same amount of elevation in training rides of a similar distance.


Interval #1:

10min warm up @ RPE:6

5 x (4min big gear seated climb effort with lower cadence @ RPE:7-8 / 1min standing climb @ RPE:8 / 4min recovery spin @ RPE:6)

5min cool down @ RPE:5-6 & stretches

 

Interval #2:

10min warm up @ RPE:6

5 x (5min holding pace by 6-8kph above average @ RPE:8-9 / 2min recovery spin @ RPE:5-6)

5min cool down @ RPE:5-6 & stretches

 

Interval #3:

10min warm up @ RPE:6

5 x (2min seated climb @ RPE:8 / 1min standing climb @ RPE:9 / 2min seated climb @ RPE:8 / 1min standing climb @ RPE:9 / 5min recovery spin @ RPE:6)

5min cool down @ RPE:5-6 & stretches

 

Interval #4:

10min warm up @ RPE:6

4 x (2min standing climb @ RPE:8 / 6min holding ride pace by 6-8kph above average @ RPE:8-9 / 4min recovery spin @ RPE:6)

5min cool down @ RPE:5-6 & stretches

 

Interval #5:

10min warm up @ RPE:6

3 x (10min holding pace by 4-5kph above average @ RPE:8 / 5min recovery spin @ RPE:6)

5min cool down @ RPE:5-6 & stretches

 

 

 

RPE Scale:

We will use the Rate of Perceived Exertion (RPE) scale illustrated below to determine the intensity of the sessions. These will be highlighted in each session text to make it clear as to what is expected. This table helps you understand exactly how you should feel when executing the training session. Due to the nature of the scale, it is subjective and requires you to feel how your body is responding to the exercise, when doing this consider how your heart is pumping, how quickly you are breathing, how much you are sweating and how much discomfort you are experiencing in your legs. Please remember that everybody’s RPE figure could be different to yours when exercising at the same speed because we all respond differently to exercise.

0

Complete Rest

1

Very Weak: I am just about moving

2

Weak: I am walking at a faster pace and can hold a conversation easily

3

Light: I am beginning to sweat a little, but can hold conversation throughout

4

Moderate: I am very happy at this effort

5

Somewhat Strong: I am sweating more heavily and starting to feel my breathing is becoming more stressed

6

Strong: I am beginning to feel more out of breath but could maintain this pace for a few hours

7

Very Strong: My breathing is very laboured, but I can still maintain pace for an hour without slowing.

8

Hard: I am starting to struggle to hold this pace and my heart is racing and am sweating heavily

9

Very Hard: This is hurting and I can only hold this effort for up to 5mins

10

Extremely Hard: I am absolutely flat out and this is sprinting. I will need to stop after 30secs.

 

Heart Rate Training Zones:

If you regularly use Heart Rate as the tool to measure and gauge intensity and performance of training sessions then you can continue to do this. The conversion table below will help you to understand what RPE refers to which training zone. Do bear in mind that using Heart Rate to measure intensity is very specific to each individual and you must be sure of what training zones are correct for yourself. If you are regularly training in the wrong zones (because it feels hard and that must be right) you could end up never quite reaching your true potential. Undergoing a metabolic assessment to achieve the correct heart rate training zones is an invaluable way to ensure success.

 

Heart Rate Training Zones

Rate of Perceived Exertion

1

<5

2

5-6

3

6-8

4

8-9

5

10

 

 

 

Strength Workouts:

Start each strength workout with a light 5min cardio warm up

Select a resistance that causes fatigue in the last 2-3reps of each set. You can adapt the resistance as the 12wk programme progresses.

 

Strength #1

3 x 10-12reps     Squats - Barbell

3 x 10-12reps     Hamstring Curls

2 x 15reps            Shoulder Press - Barbell

2 x 45-60secs      Plank

2 x 15reps            Dorsal Raises

2 x 10-12reps     Side Bends (1set each side) - Dumbbell

4 x 10-12reps     Lunges (2sets each side) - Barbell

2 x 45-60secs      Side Plank (1set each side)

2 x 15reps            Dorsal Raises

2 x 15-20reps     Calf Raises - Dumbbell

2 x 15reps            Tricep Extensions - Dumbbell

Follow this routine with a stretching session

 

Strength #2

4 x 8-10reps        Squats - Barbell

4 x 8-10reps        Hamstring Curls

2 x 15reps            Shoulder Press - Barbell

2 x 70-90secs      Plank

2 x 15reps            Dorsal Raises

4 x 8-10reps        Side Bends (2sets each side) - Dumbbell

4 x 8-10reps        Lunges (2sets each side) - Barbell

2 x 60-70secs      Side Plank (1set each side)

2 x 15reps            Dorsal Raises

3 x 15-20reps     Calf Raises - Dumbbell

2 x 15reps            Tricep Extensions - Dumbbell

Follow this routine with a stretching session

 

 

Here is a brief explanation of how to complete the strength exercises:

 

Squats

Stand upright with feet slightly wider than shoulder width apart, look straight ahead, lower your bottom down towards the floor aiming to get a 90 degree angle in the knees. Then stand back upright again. Hold your abs/core tight throughout.

 

Hamstring Curls

You will need a Swiss ball for this one. Lay on your back then raise your feet up onto the swiss ball so that your heels are on the ball approximately shoulder width apart. Then put your hands down on the floor with the palms facing the ceiling and push your hips away from the floor so they are elevated off the ground. Now, keeping your hips off the floor, draw the ball towards your body using your heels to control the ball, when the knees are full bent you extend the legs back out to the starting position, before starting the next repetition.

 

Shoulder Press

Sit or stand tall. You will need a weight in each hand for this one. Begin with the weights just in front of your shoulders, then straighten your arms to the sky until your arms are extended. Keep looking straight ahead. Then return weights to starting position.

 

Plank

Lay on a flat surface facing the floor, then push your bodyweight up away from the floor, keeping your weight suspended by your forearms and feet. You can also do this on your side.

 

Dorsal Raises

Lay on a flat surface facing the floor. Bring your hands to your head, then raise your shoulders and head away from the floor as far as you can, then slowly return to starting position.

 

Side Bends

You will need a dumbbell in each hand for this exercise. Stand upright with your feet slightly wider than shoulder width apart, face forwards throughout the exercise. Bend down towards your left side aiming to get the left hand to your left knee, then return to the starting position. Always keep your torso upright and facing forwards, do not bend over at any point. Complete one full set before swapping sides.

 

Lunges

Stand upright with feet shoulder width apart, stride forwards with one leg, plant the foot firmly on ground, allowing that leg to bend and aim to get your rear knee 3-6” from the floor. Look straight ahead and hold your abs/core tight throughout. Return to starting position by pushing off the front foot.

 

Side Plank

Lay on a flat surface facing a side wall, then push your bodyweight up away from the floor, keeping your weight suspended by your forearm and feet. Swap sides to complete both sets.

 

Calf Raises

Stand upright with feet slightly narrower than shoulder width apart. Push up to be standing on your tip toes, at this point squeeze you calf muscles, then return to the starting position. You can do this on single legs or you can include weights.

 

Tricep Extensions

Either sit or stand tall, looking straight ahead. Have a weight in one hand and raise that hand straight towards the sky with your arm straight to begin the exercise, then bend the elbow to bring the weight down towards your body and extend back to the starting position. Complete one full set before swapping arms.

 

Dermott Hayes:

Dermott Hayes is a head coach at RG Active, one of the UK’s leading multisport coaching companies. Dermott has been involved in the multisport scene for the last 15yrs including racing for Team GB at Triathlon World Champs and is a multiple Ironman finisher. RG Active are the official training partner of Human Race events and offer group and individual training for every level of athlete. Visit them at rgactive.com

adad
Web site design by GVC