10 Week Metric Training Schedule
10 WEEKS TO YOUR STRONGEST CENTURY
*This does assume you have a base of about seven hours per riding week, and if you are not there take a couple of weeks to build up.
|
|
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
Mon. |
REST |
REST |
REST |
REST |
REST |
REST |
REST |
REST |
REST |
REST |
|
Hours |
1 |
1.5 |
1.5 |
1.5 |
1.5 |
1 |
1.5 |
1.5 |
2 |
1 |
|
TUES |
EM including 1X10 min. Tempo |
EM including 2X12 min. Tempo w/ 4 min. RBI |
EM including 1X10 min. Tempo, then 3X4 min. SS w/ 4 min. RBI |
EM including 3X(2 min. Tempo + 2-min. SS) w/ 5 min. RBI |
EM including 3X12 min. Tempo w/ 4 min. RBI |
EM including 1X10 min. Tempo |
EM including 3X8 min. CR w/ 4 min. RBI |
EM including 4X8 min. CR w/ 5 min. RBI |
EM including 4X10 min. CR w/ 5 min. RBI |
EM including 1X10 min. Tempo |
|
Hours |
1 |
1.5 |
1 |
1.5 |
2 |
1 |
1.5 |
2 |
2 |
.5 |
|
WED |
EM |
EM |
EM |
EM |
EM |
EM |
EM |
EM |
EM |
EM |
|
Hours |
1.5 |
1.5 |
1 |
1.5 |
1.5 |
1 |
1.5 |
1.5 |
1.5 |
0 |
|
THURS |
EM including 2X1 min. PI w/ 3 min. RBI |
EM including 3X1 min. PI w/ 3 min. RBI |
EM including 3X5 min. SS w/ 3 min. RBI |
EM including 4X5 min. SS w/ 3 min. RBI |
EM including 3X6 min. CR w/ 3 min. RBI |
EM |
EM including 3X10 sec. SI w/ 2 min. RBI |
EM including 4X10 sec. HS w/ 3 min. RBI |
EM including 8 min. CR w/ 4X10 Sec. HA w/ 3 min. RBI |
REST |
|
FRI |
REST |
REST |
REST |
REST |
REST |
REST |
REST |
REST |
REST |
REST |
|
Hours |
1.5 |
2 |
1.5 |
2 |
2.5 |
1.5 |
2 |
2.5 |
1.5 |
1 |
|
SAT |
EM including 3x3 min. FP w/ 2 min. RBI |
EM including 3x3 min. FP w/ 2 min. RBI |
EM including 3X3 min. FP w/ 2 min. RBI |
EM including 3X4 min. FP w/ 2 min. RBI |
EM including 3X3 min. FP w/ 2 min. RBI |
EM including 3X4 min. FP w/ 2 min. RBI |
EM including 3X3 min. FP w/ 2 min. RBI |
EM including 3X4 min. FP w/ 2 min. RBI |
EM including 3X3 min. FP w/ 2 min. RBI |
EVENT DAY PREP EM including 2X1 min. PI w/ 2 min. RBI |
|
Hours |
1.5 |
2.5 |
2.5 |
3.5 |
4 |
1.5 |
3 |
3 |
2.5 |
EVENT |
|
SUN |
EM |
EM |
EM |
EM |
EM |
EM |
EM |
EM |
EM |
CENTURY |
|
Total Hours |
6.5 |
9 |
7.5 |
10 |
11.5 |
6 |
9.5 |
10.5 |
9.5 |
|
ABBREVIATION KEY
CR = Climbing Repeat
Similar to SS intervals, except done on a long steady climb. Stay within 78-83% of max HR (the number of beats your heart can reach in an allout effort) for entire climb. Pedal cadence should be 70-85 rpm. Increases climbing lactate threshold.
EM = Endurance Miles
Stay aerobic (70 % of MHR) so you don’t accumulate lactic acid. Should feel easy. Builds aerobic engine.
FP = Fast Pedal
On a flat road, in a light gear, slowly increase your cadence while staying in the saddle and maintaining good form until you are spinning at 108-120 rpm. Hold steady the whole interval.
HA = Hill Acceleration (Max)
On a long, moderate climb, pedal slowly until you reach the last 500 yards. Then gradually speed up so you are nearly at max HR. Start the interval during the last few yards of the hill, finishing out of the saddle at max effort.
HS = Hill Spring (Max)
Roll at a moderate speed in a moderate to light gear. As you hit the hill, jump out of the saddle and go as hard as possible. Try to hold your top speed fort he whole interval. Increases power for acceleration.
PI = Power Intervals
Max efforts. Start with a relatively low gear, then push the pace to max effort and the highest cadence possible (100-110+). Sustain for the entire interval.
RBI = Rest between intervals
SI = Speed Interval (max)
Max effort, shorter than PIs; high cadence 110+ rpm; maintain proper form.
SS = Steady State (85% + 3 beats per minute of max HR)
Higher cadence—try to maintain 85-95 rpm—and higher intensity than tempo. Improves your ability to produce power at your lactate threshold.
TEMPO = Tempo (80% Max HR)
Do these in slightly larger gear, with cadence about 70-75 rpm. Stay seated on climbs.