Ride: 40min
Easy – steady
Strech|Core:20min
See guidelines
Ride: 40min
Easy – steady
Strech|Core:20min
See guidelines
Rest Day
Ride: 1hr
Include [X2-4] 30sec faster efforts – 1min easier riding between
Strech|Core:20min
See guidelines
Ride: 45min
Easy – steady
Strech|Core:20min
See guidelines
Ride: 45min
Easy – steady
Include [X2]1min faster efforts with 1min easier riding between
Stretch|Core: 20min
See guidelines
Rest Day
Ride: 1hr15min
Include [X6] 45sec faster efforts with 1min easier riding between
Stretch|Core: 20min
See guidelines
Ride: 50min
Easy – steady
Strech|Core:20min
See guidelines
Ride: 50min
Easy – steady
Include [X4] 1min faster efforts with 1min easier riding between
Stretch|Core: 20min
See guidelines
Rest Day
Ride: 1hr30min
Include [X6] 1min faster efforts with 1min easier riding between
Stretch|Core: 20min
See guidelines
Ride: 45min
Easy – steady
Strech|Core:20min
See guidelines
[Body Weight]
Ride: 60min
Include [X12] 20sec fast efforts with 1min easier riding between
Stretch|Core: 30min
See guidelines
[Body Weight]
Rest Day
Ride: 1hr30min
Good steady pace and effort
Rest Day
Ride: 60min
Include 5min bigger gear / harder resistance, lower cadence good effort with 2min easier spinning between [X2]
Stretch|Core:30min
See guidelines
[Body Weight]
Ride: 60min
Steady good pace and effort
Stretch|Core: 30min
See guidelines
[Body Weight]
Rest Day
Ride: 1hr-1hr40mins
Steady – after 45min of riding include 2min faster efforts 3min easier riding between [X5]
Stretch|Core: 20min
See guidelines
[Body Weight]
Ride: 60min
Include 5min bigger gear / harder resistance work lower cadence but still good effort with 2min easier spinning between [X3]
Stretch|Core:30min
See guidelines
[Body Weight]
Ride: 60min
Steady good pace and effort
Stretch|Core: 30min
See guidelines
[Body Weight]
Rest Day
Ride: 1hr50mins
Steady – after 45min of riding include 3min faster efforts 3min easier riding between [X5]
Stretch|Core: 30min
See guidelines
[Body Weight]
Ride: 60min
Include 5min bigger gear / harder resistance work lower cadence but still good effort with 2min easier spinning between [X4]
Stretch|Core:30min
See guidelines
[Body Weight]
Ride: 60min
Steady good pace and effort
Stretch|Core: 30min
See guidelines
[Body Weight]
Rest Day
Ride: 2hrs
Steady – after 45min of riding include 4min faster efforts 3min easier riding between [X5]
Stretch|Core: 30min
See guidelines
[Body Weight]
Ride: 45min
Steady as you feel good pace and effort
Stretch|Core:30min
See guidelines
[Body Weight]
Ride: 45min
Steady include 5min faster 5min easy between as you feel [X3]
Stretch|Core: 15min
See guidelines
[Body Weight]
Rest Day
40km – 60km race/ride for time –
Warm up 10-20min with [3- 6] x 1min faster pick up efforts with own recovery between
Rest Day
[See separate gym and body weight guidelines] This program is for novices or beginners, strong and ready for longer training and distances.
Intermediate athletes can also use this program to get faster by pushing the interval portions and by increasing the time by between 20-60min on all rides.
If you are feeling confident and HR Zones/RPE is good you can push harder on sessions as the weeks progress…
If you miss a session do not let it worry you too much. However, if you miss 3 or more try to start with the last session you did.
If you are sick – DO NOT TRAIN – recover and then start from the week prior to getting sick.
If you are injured or get injured – recover and then start from the week prior to getting injured.
Do not try to make up sessions missed.
Do not go overboard with intensity etc especially to start.
As you build the confidence you can increase the intensity as you feel you are able
Heart Rate – HR – Zones Rate or Perceived Exertion (RPE ) out of 10, are as follows and can be used accordingly:
Zone 1 – 50-60% of Max HR / 2-5 RPE – Warm ups / Easy rides
Zone 2 – 60-75% of Max HR / 4-6 RPE – Easy – Steady rides, you can talk for the most part but not always in full sentences and would be described as fairly comfortable but not easy
Zone 3 – 70-80% of Max HR / 5-7 RPE – Tempo riding – Fairly hard but sustainable – can breath but speech is broken but the longer the session the harder talking becomes
Zone 4 – 80-90% of Max HR / 7.5-9 RPE – Where the magic happens and you increase fitness, speed, speed endurance and train muscle resilience. You will not be able to talk 🙂
Zone 5 – 90-100% of Max HR / 8.5 -10 RPE – Short periods of work to increase speed and anaerobic capacity but generally not necessary for the most part. This is super hard!!
Contact Phillipe Van Der Leeuw: 071 442 3000 | triedgedynamics@yahoo.com
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