Training Plan

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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