56-day training plan for 50-mile, Gainesville, Florida, Sanfelasco race

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

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

2^nd 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

Tagged as: aerobics, bicycling, biking, crossfit, endurance, fit