Training

This is a rough outline of my plan, the bold writing is what I’ve actually done. This is all subject to change depending on fitness, injury and advice.
At the bottom is a guide to what some of it means.

Plan
Week 1
Break, Suffer fest, weights, suffer fest, break, 65 miles, suffer fest
Break, suffer fest, weights, suffer fest, break, 62 miles, suffer fest

Week 2
Break, suffer fest, weights, suffer fest, break, 80 miles, 40 miles
Break, suffer fest, weights, hill work x 5, break, 102 miles, 22 miles

Week 3
Break, suffer fest, weights, suffer fest, break, 80 miles, 60 miles
Break, suffer fest, weights, hill work x 6, 20 miles, 5 miles, 70 miles

Week 4
Break suffer fest, weights, suffer fest, 20 miles fast, 100 miles, 40 miles
break, Suffer fest x 2, weights, hill work x 2, 35 miles, 35 miles

Week 5
Break, suffer fest, weights, suffer fest, break, 100 miles, 100 miles
break, suffer fest, weights

Week 6
Break, suffer fest weights, suffer fest X 2, 40 miles, 100 miles, 60 miles

Week7
Break, suffer fest, weights, suffer fest x 2, 20 miles, 100 miles, 100 miles

Week 8
Break, suffer fest x 2, weights, suffer fest, break, 120 miles, 80 miles

Week 9
20 miles fast, suffer fest, weights, suffer fest, break, 120 miles, 100 miles

Week 10
30 miles, suffer fest, weights, suffer fest x 2, break, 130 miles, 120 miles

Additional:
Hardest week
Break, suffer fest x2, weights, suffer fest x 2, 40 miles, 180 miles, 120 miles.

Taper 3 weeks before hand, no rides longer than 100 miles or hill work.

What it means:
Sufferfest: is a really hard training video used for interval training with the goal of making you faster or better at hill work. Visit Sufferfest website for a better understanding

Hill work: finding a big hill and going up it over and over again. Currently using swain’s lane in Highgate as it has an incline of 18% visit this site for a good overview.

Weights: I’m currently doing a mixture of squats, dead lift, leg extensions and leg curls. I tend to do 4 sets of around 6 reps at as much weight as I can do safely. This is to strengthen my tendons and joints and give me more power and speed.

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