Damit nicht der Eindruck entsteht, es handle sich bei dem von mir ins Auge gefassten Trainingsplan um ein Luschi-Training, habe ich den Plan mal abgetippt. Ich hoffe ich verstoße damit nicht gegen das „Copyright Gesetz“, falls doch, möge ein Admin den Post wieder löschen :
Um es vielleicht nochmal zu verdeutlichen. Mein Gedanke war bzw. ist, dass ich mit 3 zielgerichteten Radtrainingseinheiten eine kpl. Brevet-Serie durchziehe. Die verfügbare Zeit (nur 3 x statt bisher ca. 5 x Rad) könnte ich sinnvoll für 1-2 x Krafttraining nutzen, weil ich dort Bedarf habe und es insbesondere in meinem Alter für sehr wichtig halte. Recovery mache ich ohnehin, wenn ich mit unseren Hunden spazieren gehe und von Stretching halte ich nichts.
Tempo- und Brisk Ride könnte ich nach Belieben auf der Rolle oder draußen trainieren, idealerweise morgens vor der Arbeit, weil ich nach - meist - langen Arbeitstagen abends keinen Bock mehr habe und lieber mit einem Buch auf dem Sofa liege. Die long rides werde ich grundsätzlich draußen mit dem Brevet-Rad fahren.
Und zum Thema „Hobby, Effizienz, Schnelligkeit“ kann ich nur sagen: da schließt sich nichts aus, Spaß muss es machen, und das ist sehr individuell!
Hier ein Auszug aus dem Plan für eine kpl. Brevet-Serie, unter der Annahme, dass nach dem 200er jeweils alle 4 Wochen das nächste längere Brevet auf dem Plan steht :
WEEK 1
- Long ride of 2:00–2:30
- Midweek tempo ride of 40–60 minutes
- Midweek brisk ride of 30–40 minutes including 10–15 minutes of mixed intensity
- Active recovery of 20–30 minutes
- Second active recovery of 20–30 minutes (optional)
Total riding time: 3:30–5:10
WEEK 2
- Long ride of 2: 30–3:15
- Midweek tempo ride of 50–70 minutes
- Midweek brisk ride of 30–40 minutes including 10–15 minutes of mixed intensity
- Active recovery of 20–30 minutes
- Second active recovery of 20–30 minutes (optional)
Total riding time: 4:30–6:40
WEEK 3
- Long ride of 3: 00–4: 00
- Midweek tempo ride of 60–90 minutes
- Midweek brisk ride of 40–60 minutes including 15–20 minutes of mixed intensity
- Active recovery of 30–40 minutes
- Second active recovery of 20–30 minutes (optional)
Total riding time: 5:10–7:40
WEEK 4 -Recovery
- Long ride of 1:30–2:30
- Midweek tempo ride of 30–40 minutes
- Active recovery of 20–30 minutes
- Active recovery of 20–30 minutes
Total riding time: 2:20–4:10
WEEK 5
- Long ride of 3:30–4:30
- Midweek tempo ride of 60–90 minutes
- Midweek brisk ride of 60–90 minutes including 15–20 minutes of mixed intensity
- Active recovery of 40–60 minutes
- Second active recovery of 20–30 minutes (optional)
Total riding time: 6:10–9:00
WEEK 6
- Long ride of 4:30–5:30
- Midweek tempo ride of 60–90 minutes
- Midweek brisk ride of 60–90 minutes including 20–30 minutes of mixed intensity
- Active recovery of 40–60 minutes
- Second active recovery of 20–30 minutes (optional)
Total riding time: 7:10–10:00
WEEK 7-Peak
- Long ride of 5:15–6:30
- Midweek tempo ride of 60–90 minutes
- Midweek brisk ride of 60–90 minutes including 20–30 minutes of mixed intensity
- Active recovery of 40–60 minutes
- Second active recovery of 20–30 minutes (optional)
Total riding time: 7:55–11:00
WEEK 8-Taper
- Long ride of 2:30–3:30
- Midweek tempo ride of 60–90 minutes
- Midweek brisk ride of 60–90 minutes including 15–20 minutes of mixed intensity
- Active recovery of 40–60 minutes
- Second active recovery of 20–30 minutes (optional)
Total riding time: 5:10–8:00
WEEK 9 - 200 km Brevet
- Long ride—century or 200 kilometers
- Midweek tempo ride of 30–40 minutes
- Active recovery of 20–30 minutes
- Active recovery of 20–30 minutes
Total riding time: 9:00–14:00
WEEK 10 - Recovery
- Long ride—recovery ride of 1: 00–1: 30 or endurance ride of 2: 00–3: 00
- Midweek tempo ride of 60–90 minutes
- Active recovery ride of 20–30 minutes
- Active recovery ride of 20–30 minutes (optional)
Total riding time: 2:20–5:30
WEEK 11—ENDURANCE
- Long ride—endurance ride of 5: 00–8: 00 ridden 0.5-1.0 km/ h (0.25-0.5 mph) faster than the 200 km brevet in week 1
- Midweek tempo ride of 60–90 minutes
- Brisk ride of 60–90 minutes including 20–25 minutes of mixed intensity
- Active recovery ride of 40–60 minutes
- Second active recovery ride of 40–60 minutes (optional)
Total riding time: 7:40–13:00
WEEK 12—EVENT REHEARSAL AND TAPER
- Long ride—event rehearsal ride of 4:00–6:00
- Midweek tempo ride of 45–75 minutes
- Brisk ride of 45–75 minutes including 15–20 minutes of mixed intensity
- Active recovery ride of 40–60 minutes
- Second active recovery ride of 40–60 minutes (optional)
Total riding time: 6:10–10:30
WEEK 13 - 300-KILOMETER BREVET
- Long ride—300 kilometers in 14:30-16:30
- Midweek tempo ride of 30–40 minutes
- Active recovery ride of 40–60 minutes
- Active recovery ride of 40–60 minutes (optional)
Total riding time: 15:40–19:10
WEEK 14—RECOM
- Riding: Long ride—recovery ride of 1 00–1:30 or endurance ride of 2:00–3:00
- Midweek tempo ride of 60–90 minutes
- Active recovery ride of 20–30 minutes
- Active recovery ride of 20–30 minutes (optional)
Total riding time: 2:20–5:30
WEEK 15—ENDURANCE
- Long ride—endurance ride of 7:00–10:00 ridden 0.5-1.0 km/ h (0.25-0.5 mph) faster than the week 3 long ride
- Midweek tempo ride of 60–90 minutes
- Midweek brisk ride of 60–90 minutes including 15–20 minutes of mixed intensity
- Active recovery ride of 40–60 minutes
- Active recovery ride of 40–60 minutes (optional)
Total riding time: 9:40–15:00
WEEK 16—REHEARSAL AND TAPER
- Long ride—event rehearsal ride of 3: 00–5: 00 involving night riding, starting before dawn or finishing at night (to simulate the brevet)
- Midweek tempo ride of 60–90 minutes
- Midweek brisk ride of 60–90 minutes including 10–15 minutes of mixed intensity
- Active recovery ride of 40–60 minutes
- Active recovery ride of 40–60 minutes (optional)
Total riding time: 5:40–10:00
WEEK 17—400-KILOMETER BREVET
- Long ride—400 kilometers in 21:00-23:30
- Midweek tempo ride of 40–60 minutes
- Active recovery ride of 40–60 minutes
- Active recovery ride of 40–60 minutes (optional)
Total riding time: 22:20–26:30
WEEK 18—RECOVERY Riding:
- Long ride—recovery ride of 1:00–1:30 or endurance ride of 2:00–3:00
- Midweek tempo ride of 40–60 minutes
- Active recovery ride of 60–90 minutes
- Active recovery ride of 40–60 minutes (optional)
Total riding time: 2:40–6:30
WEEK 19—ENDURANCE
- Long ride—endurance ride of 6: 30–10: 00 ridden 0.5-1.0 km/ h (0.25-0.5 mph) faster than the week 7 long ride. If you feel fine you could ride a few more hours or do back-to-back rides. You could ride a 200K on Saturday and then a 100K on Sunday. Or turn it into an overnight training ride with lights.
- Midweek tempo ride of 60–90 minutes
- Midweek brisk ride of 60–90 minutes including 10–15 minutes of mixed intensity
- Active recovery ride of 40–60 minutes
- Active recovery ride of 40–60 minutes (optional)
Total riding time: 9:10–15:00
WEEK 20—EVENT REHEARSAL AND TAPER
- Long ride—event rehearsal ride of 2: 00–4: 00
- Midweek tempo ride of 60–90 minutes
- Midweek brisk ride of 60–90 minutes including 10–15 minutes of mixed intensity
- Active recovery ride of 40–60 minutes
- Active recovery ride of 40–60 minutes (optional)
Total riding time: 4: 40–9: 00
WEEK 21—600-KILOMETER BREVET
- Riding: Long ride—600 kilometers in 34:00-37:30 (not including sleep break)
- Midweek tempo ride of 40–60 minutes
- Active recovery ride of 40–60 minutes
- Second active recovery ride of 40–60 minutes (optional)
- Total riding time: 35:20–40:30
Long rides : 56-75% FTP
Tempo rides : 76-90% FTP
Brisk rides : 91-100% FTP
Recovery rides : < 56 % FTP
Supplementary training per week:
Two core strength-training sessions of 10–20 minutes
Three stretching sessions of 10–20 minutes
One or two resistance-training maintenance sessions of 20–30 minutes (optional)