Good news! You are determined to get out and enjoy this bike not only for fitness, and to make your efforts to enjoy the hot weather and use it well with a MS bike event in this summer.
Here is a three-month training program designed to help 60 or 100 km drive.
Compatible with bike and tune-up
It is a good idea to try to be an experienced cyclist who looks at you to make sure you are in a bicycle shop or an experienced cyclist, to make sure you are in the bike. There is nothing worse than trying to spend a lot of time on a properly inappropriate bike. After graduating, take your bike to a tune-up shop before the way to make sure everything is working properly.
Get the right clothes
Yes, cyclists have a reason to wear shorts in a baggy bag! Avoid cleaning the first day with the right gear.
Gearing and pedals
Spend a little time to access and get out of your gears and pedals. (We will talk about it below.)
Bring water bottle
It is important to stay hydrated.
Buy a spare pipe
Try a little time YouTube To learn to change a pipe.
The following plan began to start with at least three walks per week. Mixed for a more demanding plan looking for plan seekers and more bike exercises have options to add other sports and more bike exercises. It is also some power education, which is a critical part of any training plan to prevent injury and promote common fitness and health.
The first month
Proposed Training Week
Monday: Day of rest
Tuesday: Ride 1
Wednesday: Rider’s choice / power
Thursday: Ride 2
Friday: Day of rest
Saturday: Rider’s choice / power
Sunday: Long walking
To be comfortable on the bike
It is a good idea for a while by working on your bike handling skills. If you haven’t been on a bike for a while you have to do the same. Find a parking lot into yourself and hold a parking lot in the room, holding the water bottle during your balance and around the corner, and to work inside and out of and out and take a little time.
Weekly schedule
The most important component of a successful training plan is the consistency. Within 12 weeks, three training weeks will receive you more than five years of training weeks with one or two efforts. Our plan aims to include three bicycle rides every week with the option to add sessions on a bike or other type of activity. Of course, we believe that you start to start the summer, I hope you will be able to get out for your walks.
Walking 1 and 2
The weekly schedule includes several walks during the week. Start a distance you know you can complete, then try to set it on this every week. Thus, the idea is to start at a distance you can easily finish the bike in a while. This means that you probably want to be at the distance that lasts long distance in length 1 and 2. If you find this very easy, see the more advanced eight-week plan.
Long driving
A long walk is an important part of your training plan – to go to the target distance for MS bikes and make a change? The key to your long walk is to start an acceptable level and gradually build.
These walks should be made at level of intensity to 60 percent. Well, if you ride in appropriate intensity, it is to make sure you can continue a conversation. For us to board ourselves for a while, try to make sure that you are completely ineffective while on these walks. It should be pushed a little aside in the rise, but do not sweat if you can facilitate the rest of the road.
Most people look at their long walks when they spend more time on weekends, but as long as you get it on any day of the week is good as long as you get it. 60 km and 100 offered to build a long-lasting long-running long driving
km.
60 km walking handle
• 1st week 1: 10 km
• Week 2: 15 km
• 3: 20 km
• 4: 20 km
100 km walking handle
• Week 1: 20 km
• Week 2: 25 km
• 3: 30 km
• 4: 30 km
Power
Although the feet do the lion’s share of the work for your big bike effort in this summer, it should be a critical part of your training plan. Every week you don’t have to hit a weight room for hours and hours for hours and hours. In fact, it would likely prevent you from bicycle goals for earning some unwanted muscle mass.
Your power should be directed to the main power and as much body weight exercises can be included. Aim to complete several power sessions a week about 20 minutes.
Review the program without this equipment for basic power exercises that will help each cyclist.
Other exercises
OK, therefore there are three bike rides and two power exercises. What else should your training week? For some drivers, this workload will be enough. For those who want to train more to their weekly schedules, the weekly program contains several “chosen selection” days. These are a little easier to get bike rides, easy to run or even long, even long, even long, walking away from home and enjoy the clean air.
Day off
One of the most important things you will do as part of your training plan is to make sure you have a day off every week. To take a 24-hour break to ensure your body’s rest and recovery, allows you to make your ability to set and keep your business and keep your fitness. The above program includes several days – includes Friday, so weekend and Monday, allow you to get rid of your longer walk.
The second month
This is the second month for those who follow our summer training program and the second month for those who are preparing to drive 60 or 100 km on the MS bike this year. Last month, our goal was to help to be comfortable on the bike and prepare a consistent training plan – this month and you want to build a little in this level.
Proposed Training Week
The program still has a few days off – feel free to put some active recreation (walk, easy bike, other activities) for one of these days, but be sure to have at least one full weekend every week to rest and allow your body to recover.
Monday
Easy walking on Tuesday
Wednesday Rider’s choice / power
Thursday breaks / hills / continuous situation
Wednesday rest
Saturday easy walking
Long walking on Sunday
Weekly schedule
The most important component of a successful training plan is the consistency. Within 12 weeks, three training weeks will receive you more than five years of training weeks with one or two efforts. This month, we add another walk to the program. If this is an extension for your work schedule, jump one of the easy walks.
Aspiration
Ideally these walks are up to three quarters until half of the distance you walked every week. If you find this very easy, see the 8-week plan.
Long driving
Long Ride is an important part of your training plan – to go to the target distance in MS Bike, isn’t it? The key to your long walk is to start an acceptable level and gradually build.
These walks should be made at level of intensity to 60 percent. The easiest way to measure this level is to make sure you can continue a conversation. Make sure you don’t have to breathe completely when you’re on these rides.
It should be pushed a little aside in the rise, but do not sweat if you can facilitate the rest of the road.
Most people look at their long walks when they spend more time on weekends, but any day of the week, as long as you get it. Here is a long lasting long driving for the second month of the training program based on target distances with 60 km or 100 km.
60 km walking handle
ï‚· 1st week 1: 25 km
ï‚· 2: 30 km
ï‚· 3rd week 3: 40 km
ï‚· Week 4: 35 km
100 km walking handle
ï‚· 1st week 1: 40 km
ï‚· 2nd week 2: 50 km
ï‚· 3: 60 km week
ï‚· Week 4: 50 km
Breaks / hills / steady state
The purpose of these sessions is to work in your speed and strength on the bike. How fast you can go, this summer will feel easier when it comes to a big walk. This session should be 45 to 75 minutes in 75 minutes in length and force the pace to push the pace.
For example, you can simply walk with a pace faster than 20-50 minutes. You can also find a hill close and some can repeat it. Another option is to make a series of breaks for a period of time (1 to 500 m) or a period of 1 km (1 km to 500 m) for a certain period of time (1 km to 500 m).
Rider’s choice / power
Although your legs make the Lion share of the work for your big bike driving effort in this summer, you must be a critical part of your training plan, maintain the total capacity. Every week you don’t have to hit a weight room for hours and hours for hours and hours. In fact, it would likely prevent you from bicycle goals for earning some unwanted muscle mass.
Your power should be focused on the main strength of the work, and enter as many body weight exercises as possible. Aim to complete several power sessions a week about 20 minutes.
Review the program without this equipment for basic power exercises that will help each cyclist.
At least 15-20 minutes to prepare for a strong exercise, a kind of warming activity, run, fast walking or elliptical coach session should do all great choices.
Third month
Proposed Training Week
The program still has a few days off – feel free to put in some
Active recreation for one of those days (walk, easy bike, other activity), but be sure to have at least one of you
Every week fully relaxing day to ensure that you have a little rest and allow your body to heal.
Monday
Wednesday Earning 1
Wednesday Rider’s choice / power
Thursday breaks / hills / continuous situation
Wednesday rest
Saturday easy walking 3
Long walking on Sunday
Weekly schedule
The most important component of a successful training plan is the consistency. Within 12 weeks, three training weeks will receive you more than five years of training weeks with one or two efforts. We go for an additional trip in the program. If this is an extension for your work schedule, jump one of the easy walks.
Aspiration
These walks each week long driving distance should last about half a third. Optimally, if you have time, three-thirds of a third-third third-thirds thirds (between 30 and 35 km and 100 km mileage of 100 km from 60 to 75 km).
Long driving
Long Ride remains a matter of our last goal for the end of this month, to make your virtual MS bike this month and make a change in this month. Long walks continue to be held at the level of intensity of 60-80 percent – make sure you can continue a conversation while walking! It is better to press the rise a little harder, but make sure the rest of the walks feel quite easy. This week is the really important thing to ensure that you have applied a nutrition and hydration plan during this longer.
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Kevin Mackinnon is a former professional triathlet of the coach
For more than 30 years, cyclists, athletes and triathletes. He is the editor
Editor-in-chief of Triathlon magazine and Canadian bike magazine.
