12 week `Century Ride` Training Program

12 week ‘Century Ride’ Training Program
by Daniel M. Healey
© Graham Watson 2014
If you are contemplating doing your first ‘Century Ride’, a
guaranteed route to success is to simply spend more time riding
your bike. However, like most passionate recreational cyclists,
you are probably holding down a full time job while balancing
the competing needs of family and friends with your burning
desire to get fitter and faster. If this sounds like you, then some
tips from the Professional Peloton will help you achieve your
goal of riding the 100 miles without burning the candle at both
ends. What I propose is a systematic approach to training that
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is designed to maximize the benefit you get from every minute
spent pushing the pedals. The 12 week ‘Century Ride’ training
program contains workouts that are presented in a progressively
overloaded format. They are easy to follow, effective, and most
importantly, fun. All you have to do is get on your bike and follow
the prescription.
Daniel M. Healey
Head of Sports Science at BMC Racing Team
TM
All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or used with permission. ©2014 Nestlé.
Training Plan Phase 1
Weeks 1 to 4
Endurance and Strength
Longer rides and Slow Tension Efforts (S.T.E.’s)
The 12 week ‘Century Ride’ Training Program starts at ground zero. I’m
assuming you may have had time off the bike or perhaps are relatively
new to cycling, but in any case, at the beginning of a fitness program
your aim is two-fold. You must:
1. Get fit
2. Get strong
Getting fit is easy on the bike. All you have to do is ride for progressively
longer periods between 50-70% of your maximal capacity. So how
do you know if the effort you are putting out is 50 to 70% of your
maximum? The Gold Standard solution is to use an SRM PowerMeter,
but they are expensive and can be overwhelming. A less complicated
and inexpensive option is a Heart Rate Monitor. An even simpler
method of determining your energy output: talk to yourself. What I’m
describing here is Conversational VO2 max which is a valid method of
monitoring exercise intensity. The harder you go, the more syncopated
your speech becomes. At 50% pace you should be able to verbalize 10
to 12 words before being forced to take in air. Increasing your intensity
to 70% will allow 6 to 8 words before you automatically gulp down your
next breath.
Getting fit is relatively simple. Just ride your bike at somewhere
between 50 and 70% of your maximum capacity and slowly increase
the duration of these sessions. And you can do more by combining
some on-the-bike Strength Training with your endurance work: Slow
Tension Efforts (S.T.E.’s). Tightly controlled seated hill climbing
repetitions, S.T.E.’s are performed by selecting a big gear (53x17-21)
then climbing a long hill at very slow speed. All you need to get started
is access to a long steady climb that is 1-2km in length and around 6%
gradient. As you begin the climb, reduce your cadence to ~60RPM.
These slow revolutions will help you limit the amount of forward
momentum you generate with each revolution of the pedals, thereby
creating more work for you to do on the next pedal stroke.
For S.T.E. hill climbing you should have a relaxed, almost ‘no hands’ grip
on the top of the handle bars. This very light hand grip will stop you
pulling on the handlebars and allows you to maintain a relaxed shoulder
position (down and away from your ears). This lack of tension around the
hands, arms and shoulders translates to a comfortable loading of the
neck and will allow you to spend more time in the saddle for significantly
less back and neck pain.
Now that your hands, shoulders and neck are supple you must
concentrate on holding a very tight isometric contraction across your
abdominal region during S.T.E.’s. By consciously switching on the
muscles of your core you will ensure that your hips do not rock during
each pedal stroke. A fully engaged core will help you maintain a relaxed
upper body and limit the likelihood of lower back pain. On the subject
of lower back pain, it is this upper body position with relaxed hand grip
and a tight core that should be used 85% of the time you ride uphill (in
the early weeks of training). If you regularly hold the handlebars tight
while climbing it is your lower back that bears a lot of the load.
Endurance and Strength Program
WK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
01
Rest Day
1hr Endurance Ride
Rest Day
1hr Endurance Ride
Rest Day
1.5hr Endurance Ride
Rest Day
02
Rest Day
1-1.5hr Endurance Ride
2hr Endurance Ride +
2x2min S.T.E.’s
1-1.5hr Endurance Ride
Rest Day
2hr Endurance Ride +
4x2min S.T.E.’s
Rest Day
03
Rest Day
04
Rest Day
(5mins recovery)
(5mins recovery)
2hr Endurance Ride +
3x3min S.T.E.’s
2hr Endurance Ride
(5mins recovery)
2hr Endurance Ride +
3x4min S.T.E.’s
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Rest Day
3hr Endurance Ride
1.5hr Endurance Ride
Rest Day
3.5hr Endurance Ride
2hr Endurance Ride
(5mins recovery)
2hr Endurance Ride
2hr Endurance Ride +
3x4min S.T.E.’s
(5mins recovery)
(5mins recovery)
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2hr Endurance Ride +
3x3min S.T.E.’s
TM
All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or used with permission. ©2014 Nestlé.
Training Plan Phase 2
Weeks 5 to 8
Progressive Power Climbing
2 and 3 Phase Hill Repeats
Are you sick of being left behind as soon as the road points up?
Hill climbing can be one of the most rewarding aspects of the total
cycling experience, however, for most riders it is a chore that has to
be endured. But there is a way to make rapid improvements in your
climbing ability, which is essential as you embark on your maiden
‘Century Ride’. A climbing set I’ve been using for 15 years involves
Two and Three Phase Hill Repeats.
Note: it is recommended that you maintain the relaxed riding posture
described for S.T.E.’s while performing Two Phase climbs. Have a
loose grip on the handle bars, actively engage your core and contract
the muscles in your legs in a controlled and sequential manner
throughout the whole pedal stroke.
Two Phase climbing requires you to divide any hill, large or small, into
two equal parts. The first half of the hill is to be ridden seated at a
low to moderate intensity (50-60% max). The remaining fifty percent
of the hill is then completed at a significantly higher cadence and
higher power output (75% max) while you remain in the saddle. The
first phase of a Two Phase climb will see you comfortably drawing
on the strength, power and core stability derived from your S.T.E.’s,
while the second phase of the climb will force your heart rate to rise
with small amounts of lactic acid accumulating in your lower limbs.
Three Phase climbing is merely an extension on the Two Phase
method. When performing Three Phase climbs each hill is divided
into 3 separate parts. The first 1/3 of the hill is ridden seated at low
to moderate intensity (50-60% max). Remain in the saddle for the
next 1/3 of the hill while lifting the intensity to a maximum of 75%.
For the final 1/3 of the hill you are required to get out of the saddle
and power your way to the apex of the hill at 85% max. Three Phase
climbing when performed against a background of S.T.E.’s and Two
Phase climbs function to consolidate the elements of speed, power
and strength into one workout. This sequential approach works for top
level performers and will certainly add a new dimension to your own
Progressive Power Climbing Program
WK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
05
Rest Day
2hr Endurance Ride +
2x2 Phase Hill Repeats
1hr Endurance Ride
2hr Endurance Ride +
2x2 Phase Hill Repeats
Rest Day
3.5hr Endurance Ride
1.5hr Endurance Ride
Rest Day
4hr Endurance Ride
Rest Day
Rest Day
3hr Endurance Ride
3hr Endurance Ride
Rest Day
4hr Endurance Ride
3hr Endurance Ride
(7mins recovery)
06
Rest Day
(7mins recovery)
2hr Endurance Ride +
4x2 Phase Hill Repeats
2hr Endurance Ride
(7mins recovery)
(7mins recovery)
07
Rest Day
2hr Endurance Ride +
3x3 Phase Hill Repeats
2hr Endurance Ride
Rest Day
2hr Endurance Ride +
4x3 Phase Hill Repeats
2hr Endurance Ride
Y
2hr Endurance Ride +
4x3 Phase Hill Repeats
(7mins recovery)
(7mins recovery)
Y
2hr Endurance Ride +
3x3 Phase Hill Repeats
(7mins recovery)
(7mins recovery)
08
2hr Endurance Ride +
4x2 Phase Hill Repeats
TM
All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or used with permission. ©2014 Nestlé.
Training Plan Phase 3
Weeks 9 to 12
Sustained Power
Time Trial Efforts
If you harbor thoughts of doing well in your first ‘Century Ride’ the
ability to hold high power for prolonged periods of time is essential.
The key ingredients in being able to sustain high power are Strength,
Power and Speed. We have already looked at two of these three
competencies, Strength has already been gained via S.T.E.’s, Power
was nurtured by Two and Three Phase Hill Repeats. Speed is the
next ingredient that must now be added to the training mix.
For dedicated cycling enthusiasts, speed is the end goal. However,
it’s impossible to go ‘full-gas’ for more than a couple of minutes
so speed needs to be tempered by pacing, and this is where
‘sustained high-speed’ sessions become critical. By riding on a flat
course at sustained high-speed you will convert the work done from
your previous hill training into high velocity muscle contractions.
It’s these high velocity muscle contractions that develop your speed
by conditioning your nervous system to work at a higher rate in the
presence of increasing amounts of lactic acid. But just like any
other phase of training, your sustained high speed work needs to be
progressively overloaded. So start with shorter sustained efforts of
5 minutes and gradually build up to a 20 minute session. It is also
a good idea to add some sustained high-speed intervals into your
longer weekend rides. By completing these efforts on tired legs (say
in the middle or at the end of a 3 to 4 hour ride) you’ll develop this
specific competency even further.
Sustained Power Program
WK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
09
Rest Day
2hr Endurance Ride +
3x5min Sustained
Power Reps
2hr Endurance Ride
2hr Endurance Ride +
3x5min Sustained
Power Reps
(7mins recovery)
Rest Day
3hr Endurance Ride +
3x5min Sustained
Power Reps
1hr Endurance Ride
(7mins recovery)
10
Rest Day
2hr Endurance Ride +
2x10min Sustained
Power Reps
2hr Endurance Ride
11
2hr Endurance Ride +
2x15min Sustained
Power Reps
2hr Endurance Ride
(15mins recovery)
12
Rest Day
Rest Day
2hr Endurance Ride +
2x15min Sustained
Power Reps
Rest Day
(15mins recovery)
2hr Endurance Ride +
1x20min Sustained
Power Reps
1.5hr Endurance Ride
1hr Endurance Ride
4+hr Endurance Ride +
3x10min Sustained
Power Reps
5+hr Endurance Ride +
3x10min Sustained
Power Reps
Y
Rest Day
(15mins recovery)
Rest Day
Rest Day
(15mins recovery)
Y
Rest Day
(10mins recovery)
(10mins recovery)
(10mins recovery)
Rest Day
2hr Endurance Ride +
2x10min Sustained
Power Reps
(7mins recovery)
TM
All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or used with permission. ©2014 Nestlé.
YOUR
CENTURY
RIDE
By training longer and harder you are likely to reach your
goal of completing your first ‘Century Ride’. But by following
a structured training plan that works through the key
elements of endurance, strength, power and speed you
are ensuring that you will finish comfortably and perhaps
exceed your own expectations.
About the Author:
Daniel M. Healey is Head of Sports Science at BMC
Racing Team. Daniel holds a Bachelor of Health Science
and Masters of Science (Exercise Physiology & Nutrition)
from the University of New South Wales. He is a
Registered Nutritionist (R.Nutr) and Accredited Exercise
Physiologist (AEP).
Enjoy the ride.
Daniel M. Healey
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B.HS c MS c (E x Phys) R.Nutr
Y
TM
All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or used with permission. ©2014 Nestlé.