I am posting a rough copy of the training plan for Klinutus and I to coordinate our training efforts…..
Training Plan v.04
Week | Mon | Tues | Wed | Thu | Fri | Sat | Sun | Total |
Easy |
Pace |
Brisk |
Pace |
Pace |
Pace |
|||
1 | 6 | 10 | 12 | Off | 10 | 30 | 9 | 77 |
2 | 7 | 11 | 13 | Off | 11 | 34 | 10 | 86 |
3 | 8 | 13 | 15 | Off | 13 | 38 | 11 | 98 |
4 | 8 | 14 | 17 | Off | 14 | 42 | 13 | 109 |
5 | 9 | 15 | 19 | Off | 15 | 47 | 14 | 119 |
6 | 11 | 15 | 21 | Off | 15 | 53 | 16 | 131 |
7 | 12 | 15 | 24 | Off | 15 | 59 | 18 | 143 |
8 | 13 | 15 | 25 | Off | 15 | 65 | 20 | 153 |
9 | 15 | 15 | 25 | Off | 15 | 65 | 20 | 155 |
10 | 15 | 15 | 25 | Off | 10 | 5 Easy | 100 | 170 |
Definitions:
- Easy – leisurely ride for recovery (Zone 1 Heart Rate)
- Pace – intended century speed (Zone 2 Heart Rate)
- Brisk – faster than intended century speed (Zone 3 heart rate with a few surges into zone 4)
Heart Rate Zones: (rough guess at best)
- Zone 1: less than 123 bpm
- Zone 2: 124-160 bpm
- Zone 3: 161-178 bpm
- Zone 4: 180.5-190
Assumptions:
- Initial weekly foundation of 45-50 miles
Date Mappings:
- Week 9 Must occur prior to Sept 18th (Three Creeks Century)
Todo:
- Find a better approximation for max heart rate
Changelog:
- v.04 – Removed ACS ride date mapping
- v.03 – Added Heart rate zone definitions
- v.02 – Added Date mappings, corrected formatting problems
- v.01 – Initial Release
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