Training Programme

[ZOINCS]

At the present moment I am now stuck in the middle of the Kruger National Park with no opportunity to get on my bicycle, I have about 1 hour free per day to exercise and the availability of a small gym with a Proteus magnetic cycle and a Body Solid home gym. I have a HRM and would like to get in shape and loose the gut before the Barberton MTB race on the 29/01/2011.

[Zeps]

IMHO (and not so expert) opinion with only 1 hour a day get on that 'cycle' thing and ride as hard as you can

[Pyps]

You can speak to maryke she writes training programs.

Heres a link to her post and the programs are real good.

 

 

Maryks <<<CLick

Edited December 30, 2010 by Pyps

[Guest agteros]

With only one month to the event, it is a bit late for any decent training, so do not expect any miracles to be performed (my opinion), but you can contact jellytot as well. Search for her on the site, she is a bit quiet lately, but has been around for many years.

[The_Break]

Is your aim to be fitter or lighter?

[ZOINCS]

Fitter & Leaner not nessasary lighter

[Spartan SL]

10min warm-up

 

Descending Intervals x3

90sec max power

90sec recovery

75sec max power

75sec recovery

60sec max power

60sec recovery

45sec max power

45sec recovery

30sec max power

30sec recovery

15sec max power

15sec recovery

270sec active recovery

 

5min cool-down. :clap:

 

Best way to spend a quality hour on a trainer.

[The_Break]

Fitter & Leaner not nessasary lighter

 

You will build fitness the fastest by riding at 50-60% heart rate as this is the zone in which your mitochndria (energy converting sub-cellular organism) are produced. If you do 75% of yor riding in this zne with 25% hard to get used to race pace then that would be a pretty good crash course if your time is limited.

 

Just getting on a wacking it will not produce as good results as your base fitness will still be limited.