Summer Just Around the Corner - May Coaching Update
Summer Just Around the Corner - May Coaching Update
Summer is just around the corner and hopefully you are enjoying the warmer weather and brighter evenings and starting to really feel the benefits of all the work you have been putting into achieving your summer goals. Your weekend rides are now a regular fixture and even the midweek training will be fixed firmly into your routine.
The next steps?
Having stepped up those midweek rides adding that intensity that you’ll need regularly throughout your event, a big focus now is to maintain those rides and keep those good habits. Now that you’ve started to increase duration and intensity over time you will find that your body will start to feel this add up. At this point it’s important to have a week with less volume and intensity every 3 or 4 weeks so that your body can start to absorb all that work and allow you to see your progress and the benefits of all that good work. Training without the rest and recovery and you will not make the most of all your hard work!
For those of you that would like extra daily advice you can sign up to our individualised training plans, contact us here
This Month –
6 Tips for this month:
- Focus on maintaining the key sessions that you have built into your training week.
- Now you are training optimally, add in key recovery weeks every 3 or 4 weeks. What this means for duration? You can drop the duration of your rides by 25-35% on the recovery week
- What this means for intensity? Maintain the intensity of your hill/power reps but decrease the number of these efforts by 50%.
- Gradually add an extra rep each week to your intensive efforts as you work and build through the month after your recovery week.
- Build on your longer weekend rides, aiming to add 10 mins per week to hit the 3.5hour mark for at least one of the rides as this will be the core to your event fitness, alternating between hilly and flat routes.
- Continue to ride with your local group, maybe do a little more work or try the faster paced or larger group once this month. Fuelling should now have developed into your routine and you don’t have to think about as much, continue to experiment with different foods and drinks you can tolerate so you can pinpoint the one best suited for event day .
That will give you plenty to focus on for this month! Until next month……
Next month will look at how to do a Recon of your event if it accessible to you so that you can familiarise yourself with the event and try out your fuel strategy etc for the event (if it’s not possible to Recon the event we will give you tips on how to do a full distance ride to find out all you need to know before the big day!
For those of you that would like daily advice you can sign up to our individualised training plans contact: team.dialled@gmail.com
