Cycling Weekly — January 11, 2018

Day Current routine Jonny Bellis suggests... Reasons for change (s)

Mon Rest day Rest day No change.

Tues 35min turbo session:
10min @ Z2 warm-up;
20min @ Z5, 5min @ Z1.
20min core session

45min turbo session: 10min warm-up @ Z2; 2x 10min intervals,

comprising (4min @ Z3; 3min @ Z4; 3min @ Z5 @ 90-100rpm). 10min @

Z1 recoveries. 5min @ Z1 cool-down.

Working all the zones in just 45min makes this session very

time-efficient. It’s important to be well fuelled, so have something

to eat at least 1hr before.

Weds Rest day Rest day
Optional: 2.5hr @ Z2 @ 90-100rpm

Once Helen’s work life calms down, it would be great for her to get

out for a mid-week ride.

Thurs 35min turbo session:
10min @ Z2 warm-up;
20min @ Z5; 5min @ Z1.
20min core session

45min turbo session: 10min warm-up @ Z2 @ 90-100 rpm; 3x 5min

over-geared intervals: (4min 45sec @ Z3 @ 50-60rpm; 15sec @

110rpm)

5min recoveries. 10min cool-down @ Z1.

Over-geared intervals are designed to work on strength and power

development, as well as core conditioning.

Note: Position on bike — hands on the tops, pushing back in the

saddle, driving heel down and pulling up through the pedal stroke.

Fri Rest day 30min @ Z1 on turbo — fasted (pre-breakfast) A fasted ride is a great way of keeping metabolism firing fully.

Sat ‘Sufferfest’ intervals:
90min road ride, inc.
hard (based on feel)
efforts on hills.

2hr @ Z2 inc. 2x 10min @ Z5. Sprint the final 10sec of each interval.

10min recoveries.

This dedicated high-intensity interval session on the road will

boost Helen’s top speed and ability to sprint while under load.

Sun Same as Saturday 2hr @ Z2 group ride, inc. 3x 20sec sprint in final 30min. A group ride maintains the social aspect of training while the
final 30min solo allows standing-start sprints to develop
explosive power.
Note: For the sprints, begin from standing start; on the big ring,
midway on cassette.

Changes

TRAINING ZONES

H o w i t s h o u l d f e e l % M a x H R

Recovery/Z1 Relaxed; able to chat freely <65

Z2 Working moderately hard 65-75

Z3 Working hard 75-82

Z4 Stressed; panting 82-89

Z5 Very stressed; gasping 89-94

Z6 On the limit; full focus needed >94

■ 50 per cent increase

in overall volume

■ Added speed work

■ Broader distribution

of training intensities

CURRENT WEEK

IMPROVED WEEK

4hr

6hr

Total volume

Total volume

KEY:KEY: Endurance Intervals Race Z1 Z2 Z3 Z4 Z5 Z6

Z1

Z2

Z5

Z1

Z2

Z3

Z4 Z5

Z6

4

3

3

2

intervals

sessions

intervals

sessions

rest

days

rest

days

Cycling Weekly | January 11, 2018 | 49