The Secret of Cycling by Hans Van Dijk

Author:Hans Van Dijk
Language: deu
Format: epub
Publisher: Meyer & Meyer Sport
Published: 2017-04-11T04:00:00+00:00

Rest = Training

Along with the above, it is crucial that sufficient rest and recovery is included in the program. An example of a week training schedule could be:

»Monday:

Recovery training: 60-90 minutes in zones 0 and 1, easy active recovery cycling

»Tuesday:

Interval training: short intensive intervals in zone 4

»Wednesday:

Long endurance training: training of 3-4 hours in zones 1 and 2

»Thursday:

Rest or recovery training: 60 minutes in zones 0 and 1

»Friday:

Extensive interval training: intervals at 90-95% of your FTP (i.e., in zone 3)

»Saturday:

Race preparation, warm-up with some short accelerations

»Sunday:

Race day

Races are actually the best training. In a race you ride at an even higher level than in training, often almost at maximum for a long period of time. It is also wise to keep a training logbook and regularly do a standard training round. You can then graphically track the relationship between your power, HR and speed. In this way you can adjust your progress and monitor your training.

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