Ich kopiere einfach mal was hier rein: das werde ich versuchen 2x durchzuziehen vor Kärnten mit ganz leichten Anpassungen hier und da. 5 Stunden im
Sattel werde ich wohl eher nicht packen, aber auch nicht unbedingt nötig da die Etappen nur ±3 Stunden dauern. Ziel: Etappenrennenvorbereitung; trotz Ermüdung nur wenig Power verlieren.
Day 1: Anaerobic capacity-2.5 hours.
-Warm-up (WU): 20 minutes warm-up
-Main-Set (MS): Then do (6) x 2 minutes striving for 135% of your FTP with 1 minute rest between each,
-Then 5 minutes easy,
-Then 6 x 1 minute, striving for 150% of your FTP with 1 minute rest,
-Then 5 minutes easy
-and finish with 6 x 30 seconds ALL out with 1 minute rest…..Try for at least 200% of your threshold watts on each sprint as an average. SHOOT for 350% of threshold watts as your max in the last 6 sprints.
-Ride at your Sweet-Spot(88-93% of FTP) for remaining time.
-CD: Cool down for 15 minutes of easy spinning.
Day 2: Vo2 Max 2.0hours.
-WU:15 minutes warm-up watts <75% of FTP,
-MS: Begin with (1) 5 minute interval at 300 watts, then 5 minutes easy.
-Do 7 x 3minutes, trying to average 113% of FTP watts in the 3 minutes. REST for 3 minutes between each.
-Then cruise at endurance pace 56-75% of FTP for 30 minutes.
-Finish with 4 x 3 minutes with 4 minutes rest between each. These are hard 3 minute efforts and try to average between 106%-113% of your FTP, but if you can’t, that’s o.k., and just do them all.
-CD: Cool-down for 15 minutes.
Day 3: Endurance/Tempo Ride- 3 to 5 hours. Ride as long as you can today and get in the time, generally between 70-85% of your FTP. It would be best if you can stop with an hour from home at a store, get your favorite energy drink and then drill it home for the last hour.
Day 4: Threshold power and hills- 3.5 hours. The first hour is smooth and steady with 5 x 1 minute fast pedals and then (2) hard 3 minute hills. At the start of 2nd hour, do the 2 x 20 intervals at 100-105% of your FTP and give it your best!After the 2x 20, then hit some shorter hills- about 2minutes long and do 10 repeats of them. NOT all out and sprinting up them for your best wattage ever, but at least 130% of FTP. Make sure you rest at least 2-3 minutes between them. Finish with 30-45 minutes of sweet-spot and cool down.
Day 5: Sprints-2.0 hours. Do a kick butt sprint workout today. You’ll be tired, but do your best and incorporate some hill sprints as well. At least 15-20 sprints total.
Day 6: Endurance 2hours. Just ride your bike for two hours today at 56-75% of your FTP. Spin the legs and keep them loose. Not quite active recovery, but doing your best to ride gingerly.
Day 7: Big Day-Kitchen Sink workout – 5 hours+
-WU: 60 minutes- Endurance/Tempo (70-85% of FTP) pace and just getting the legs warmed up today.
-MS: Do (3) x 1 minute fast pedaling. Then do (4) sprints- BIG RING - 53:15 from 22mph. two gear shifts to 14, then to 13. Rest for 3-4 minutes between each.
-Then do (4) x 12 minutes JUST above threshold- so about 105% of FTP. Do your best to hold it there!
Rest for 5minutes between each.
-Then ride at endurance pace (65-75% of FTP) for 60min, but slow down every 5 minutes and do a BIG gear burst from a near stop. Stay seated and push that gear over until you reach 90rpm and you’re your effort is done and return your pace back to endurance pace.
In the fourth hour, do 6 x 2 minutes on the flats. 2 minutes ON , 2 minute OFF. Try to hold 120%+ on the effort. EASY pedaling between during OFF period, but maintaining cadence. Ride at Endurance pace with a quick cadence for remaining time in the fourth hour.
-Finish with 45-60minutes at Sweet-Spot- 88-93% of FTP, and do a burst every 3 minutes to 200% of FTP and hold for 10 seconds and return to SS.
-Endurance for 10 minutes
-CD: 5 minutes
Day 8: Rest day. Complete rest. Off the bike. Stretching and resting.
Day 9: 3-5 hours Endurance pace. Ride for 3-5 hours (as much as your schedule allows) and just ride between 70-90% of FTP.
Day 10: Repeat Day 2. You should be tired by now, so your watts will be lower, but the goal is to just do all of the work as hard as you can. Don’t worry about the wattage numbers, just do your best and complete the workout.
Day 11: Repeat Day 4. Don’t worry about the wattage numbers, just do your best and complete the workout.
Day 12: Repeat Day 9.
Day 13: Group Ride- 3 hours: Push yourself in the group ride.
Day 14: Long Group ride-5 hours –Endurance/Tempo. Make sure you get to the front and do at least 2 x 20 minutes of hard tempo and pushing those sore legs. You should be crushed today, but next week is a rest week. Push it!!! Do your best to make this as hilly as possible. Rest of ride is just getting in the miles and having fun.
Days 15-21: Rest week. Active recovery rides and at least 2 days completely off the bike.
Ganzer Artikel:
http://bikeraceinfo.com/training-fitness/stage-race-training.html
