Forgive me Squareback but I have lack of time and I used Google Translator
. Hope you will understand all text:
Week one .
Wednesday: high-speed endurance training .
Warm up , then the intervals in the flat : five repetitions of 30 seconds of maximum intensity ( you drive , how fast you can ) interspersed with 15 -second ride zintensywnością moderate ( spin in neutral ) . In total, the exercise lasts 3 minutes and 45 seconds should do two such series (if you feel good , and every time you beat the same distance , you can try to get a third series ) , and between them ride moderately , that is your maximum heart rate minus 60 beats , for 20 minutes. Remember the junction at the end of training ( maximum heart rate minus 60).
Thursday: endurance training . Riding in the aerobic zone ( maximum heart rate minus 40 ) for two hours.
Friday: endurance- strength training by repetitive , or five ramps in three minutes in elevation ( 8-10 percent). Submaximal intensity ( 're going very strongly, but with a minimum reserve) in the ratio allowing cranks spin around 50 times per minute. After each driveway waiting until your heart rate drops below 100 beats , and preferably to that which you have without effort. Of course, at the beginning of the warm-up and crossover, but you already know .
Saturday: endurance training , like on Thursday.
Sunday: endurance- strength training carried out by a variable in the hilly and mountainous best . A total of 2.5 hours . on heart rate max -40 thighs. , but the most important in these classes is to overcome driveways on heart rate in the range : the maximum minus 40 - the maximum minus 20 For 30 -year-old will be between 150 and 170
Monday: Training compensation . 1.5 hours . driving on heart rate : maximum minus 60
Tuesday: day off.
Second week .
Wednesday: high-speed endurance training . Intervals in the flat : five repetitions after a minute with a maximum intensity interspersed with 30 -second ride of moderate intensity . Perform two such series ( if you feel well, you can try for a third series ) , and between them ride moderately .
Thursday: endurance training . Riding in the aerobic zone of max -40 for 2.5 hours .
Friday: endurance- strength training by repetitive , or five ramps in four minutes in elevation ( 8-10 percent). Submaximal intensity ( 're going very strongly, but with a minimum reserve) in the ratio allowing cranks spin around 50 times per minute. After each driveway waiting until your heart rate drops below 100 beats , and preferably to that which you have without effort. Of course, at the beginning of the warm-up and crossover, but you already know .
Saturday: endurance training , like on Thursday.
Sunday: endurance- strength training carried out by a variable in the hilly and mountainous best . A total of 3 hours . the heart rate up to -40 , the driveways but with heart rate within the range : maximum minus 40 - Maximum minus 20
Monday: Training compensation . 1.5 hours . driving on heart rate : maximum minus 60
Tuesday: day off.
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4 Third week , regenerative , the last before the start.
week three
Wednesday: endurance training, about 1.5 hours., For maximum heart rate minus 40 strokes.
Thursday: endurance training. Riding in the aerobic zone (maximum heart rate minus 40) for two hours.
Friday: introductory training for a competition, preferably from Sunday's race. Half an hour with moderate intensity, with the intensity of 20 minutes as in a racing start), and finally a half hours of moderate intensity.
Saturday: Training compensation 1.5 hours. on maximum heart rate minus 60
Sunday: Race, which will stand on the podium, if conscientiously have realized this program.
