You will need a heart rate monitor and this training should be done at a track or someplace where bike riding is relatively safe.

This plan is based on a 3-day/week training plan with one interval, one trail, one distance, and an optional interval-training day if you can fit it in. Interval and distance training should be performed on the road or on a bike course. Trail training days should be performed at Tempo (150bpm).

Base: This is minimal-effort riding. Judge by your breathing: It should be steady, but relaxed, able to carry on a conversation at 120bpm.

Tempo: This is a level above base—quicker breathing, harder pace. On a scale of 1 to 10, this effort would rate about a 7 or 150bpm.

Threshold: Just less than all-out. Quick breathing, your legs are likely burning. On a scale of 1 to 10, this effort would be an 8 or 9, should be 180bpm.

56-day Bike training Plan

Week Interval Trail
@Tempo
140-150bpm
Interval
[Optional]
Distance
@Tempo
140-150bpm
1 1:15

Base, with two 20 min. efforts (15 min. tempo/5 min. threshold. Repeat.)

2:00 2:00

Base with 20 min. tempo and 3×10 min. threshold

3:00

Long ride

2 1:30

Base with two 25 min. efforts (18 min tempo, 7 min. threshold. Repeat.)

2:30 2:30

Base with 30 min. tempo and 3×15 min. threshold

3:15

Long ride/group ride

3:

Max time/effort week.

1:30

Base with two 30 min. efforts (20 min tempo, 10 min. threshold. Repeat.)

2:45 2:45

Base with 40 min. tempo and 4×15 min. threshold

3:30

Long ride/group ride

4:

Recovery Week

1:00

Base

Rest Day 1:30

Base

2:00

Long ride/group ride)

5 1:30

Base with two 25 min. efforts (15 min tempo, 10 min. threshold. Repeat.)

2:30 2:30

Base with 30 min. tempo and 3×10 min. threshold

3:30

Long ride/group ride

6 1:30

Base with two 30 min. efforts (20 min. tempo, 10 min. threshold. Repeat).

2:30 2:30

Base with 40 min. tempo and 3×15 min. threshold

4:00

Long ride/group ride

7:

Max time/effort week.

1:30

Base with two 30 min. efforts. (15 min tempo, 15 min. threshold. Repeat.)

2:00 2:00

Base with 50 min. tempo and 4×10 min. threshold

5:00

Long ride/group ride

8

Recovery/Event Week

1:00

Base with 2×5 min. tempo, 2×5 min. threshold.

1:00 Rest day Race Day

56-day Bike Training Hydration Plan

Make sure you drink at least 120oz of water or when training –
water and a combined supplement such as the recommended Accelerade
drink daily. During the race you will need at least 140oz of water or
the Water+Accelerade during the day.

56-day Bike Calisthenics plan

During training period you can do the following calisthenics

Push-ups – upper body strength
Planks – core (google this move)

Week 1 – Pushups: 2 Sets X 10; Planks 2 Sets X 30 sec
Week 2 – Pushups: 2 Sets X 10; Planks 2 Sets X 30 sec
Week 3 – Pushups: 4 Sets X 10; Planks 2 Sets X 45 sec
Week 4 – REST
Week 5 – Pushups: 4 Sets X 10; Planks 2 Sets X 45 sec
Week 6 – Pushups: 2 Sets X 10; Planks Sets X 30 sec
Week 7 – REST
Week 8 – Race week

56-day Bike Training Dietary Considerations

Dietary Macros: 70% Carb – 15% Protein – 15% Fat

Sample diet on training days only 4000 calories

Sample carbohydrate-loading meal plan
Item (amount) Carbohydrates (grams) Total calories
Breakfast
Milk, fat-free (12 ounces) 18 125
1 oat bagel (4 1/2-inch diameter) 70 334
Peanut butter (1 tablespoon) 3 94
Honey (1 tablespoon) 17 64
Morning snack
2 fig bars (3-inch bars) 40 198
Grape juice, unsweetened (8 ounces mixed with 4 ounces water) 37 152
Raisins (1 1/2 ounces) 34 129
Lunch
Milk, fat-free (8 ounces) 12 83
4 slices whole-wheat bread (1 1/2 ounces per slice) 95 512
Chicken breast, roasted without skin (4 ounces or 1/2 breast) 0 142
Romaine lettuce, shredded (1/4 cup) 1 2
4 thin tomato slices 2 44
Mayonnaise-type salad dressing (2 tablespoons) 7 76
Tortilla chips, low-fat, baked (1 ounce) 23 118
12 baby carrots 10 48
Afternoon snack
Low-fat fruit yogurt (8 ounces) 47 250
10 wheat crackers 13.5 91
1 medium apple 25 95
Cranberry juice (12 ounces) 46 174
Dinner
Salmon, baked (3 ounces) 0 155
Brown rice (1 1/2 cups) 69 328
Broccoli, steamed (1 cup) 11 55
Milk, fat-free (12 ounces) 18 125
Lettuce salad (1 1/4 cups) with 5 cherry tomatoes and 1/4 cup shredded carrots 7 33
Reduced fat Italian salad dressing (2 tablespoons) 1 22
Walnuts (1/4 cup) 4 196
Wheat dinner roll (1 ounce) 13 76
Evening snack
Strawberry slices (1/2 cup) 6 27
Frozen yogurt, fat-free chocolate (1 1/2 cups) 55 299
Total 684.5 4,047

56-day Bike Training Supplements from GNC or Online at Vitacost or GNC or Vitamin Shoppe

Creatine phosphate – Take as directed on the label

Glutamine 5g – Take after workouts

Pacific Labs Stack – GNC sale $35 for all three – hurry and purchase two one for training and another for race day… http://www.gnc.com/product/index.jsp?productId=12210956

2nd Surge – Use as directed below and once on training days

Accelerade – Use as directed below and on training days

Endurox – Use as directed below and once on training days

Race prep (Week prior)

Three to four days before the event, eat the sample diet every for 3-4 days leading up to the event. Also scale back your training to avoid using the energy you’re trying to store up – see training plan. Rest completely the day before your big event.

Race day
Supplement and water plan

7:30 A.M. Rider check-in opens; pre-ride snacks available.
8:30 A.M. Ride starts; you may access the trails any time after 8:00 A.M.
9:00 A.M. Sag stop 1 opens (approximately 15.5 miles)

=> 2nd Surge + H20-20oz

10:00 A.M. Sag stop 2 opens (approximately 27.5 miles).

=> Accelerade-20oz

11:00-2:00 P.M. Hot lunch at ranger station provided (approximately 32 miles). If you want a shorter tour, you can exit after lunch. You must use this shorter route if you are at the lunch stop after 2:00 P.M.

=> Drink at least 40oz of water

3:00 P.M. Sag stop 3 closes (approximately 38 miles).

=> 2nd Surge + Accelerade-20oz

4:00 P.M. Sag stop 4 closes (approximately 44 miles). If you arrive before 2:30 P.M., you can choose the metric century option, which adds a 12.5 mile loop from sag 4.

=> Accelerade-20z

5:00 P.M. Finish => Endurox immediately afterward to facilitate recovery
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Benny Jones

Owner at LifeMeds LLC
Benny earned a Bachelor of Science from the University of Florida in Exercise and Sport Science. Benny believes a well balanced wellness program should encompass flexibility, strength, balanced clean diet, and proper rest. Connect with us on our Google Plus Page Active. Healthy. Well.