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 |
Benny Jones
