Female 100 mile race plan: one year couch to race plan in under 20 hours a week.
Ok ladies, understanding each phase of training and determining what is right for you can be essential for building a solid foundation and improving your cycling performance. This plan was left in broad strokes so it could be implemented into your busy schedule. Since big group rides are typically done on the weekend, It allows you to fit in spin class' to train with friends or make new ones. Nothing beats "on bike training" so as you can fit it in to your busy schedule, do so as much as possible your aiming for weekly totals of hour trained at periodized effort levels as the plan dictates. Let's go through each phase and explain their purposes, as well as how to determine which one suits you best based on the parameters set out in each phase.
Base Building Phase:
- Purpose: The base building phase is the foundation of your training. The primary goal is to develop a solid aerobic base and improve endurance. During this phase, you'll focus on longer, steady-state rides at moderate intensity. It builds your cardiovascular fitness and helps your body adapt to the demands of cycling.
- For You: If you are a new rider or haven't been cycling regularly, starting with a base building phase is a great idea. It allows your body to adapt gradually and prepares you for more intense training in later phases.
Strength and Endurance Phase:
- Purpose: In this phase, the emphasis shifts to developing strength and stamina. You'll incorporate hill repeats, resistance training, and longer rides with variable intensity. Building strength helps you tackle more challenging terrains and ride for extended periods without fatigue.
- For You: Once you have established a base fitness level, the strength and endurance phase can benefit you. It's suitable for riders who want to improve their climbing ability and overall endurance.
Threshold Phase:
- Purpose: The threshold phase aims to improve your lactate threshold, which is the point where your body starts to accumulate lactate faster than it can clear it. By training at or just below this threshold, you enhance your ability to sustain higher intensities for more extended periods.
- For You: As you progress and become comfortable with moderate intensities, the threshold phase can help you increase your performance and sustain faster paces during rides.
VO2 Max Phase:
- Purpose: VO2 max refers to the maximum amount of oxygen your body can utilize during intense exercise. This phase focuses on high-intensity interval training (HIIT) to enhance your aerobic capacity and ability to handle high-intensity efforts.
- For You: Once you have a good fitness base and can handle moderate intensities, the VO2 max phase can be beneficial for pushing your limits and improving your ability to handle hard efforts.
Transition Phase:
- Purpose: The transition phase acts as a recovery period between intense training blocks. It involves gradually reducing volume and intensity to allow your body to recover fully before the next phase.
- For You: The transition phase is suitable for all riders, especially after completing more intense training phases. It helps prevent burnout and keeps you fresh for future training.
Race-Specific Phase:
- Purpose: As you approach your target event or race, the race-specific phase involves simulating race conditions and working on race tactics. You'll focus on long rides at race pace and practice fueling strategies to prepare for the specific demands of the event.
- For You: If you have a specific cycling event or race in mind, the race-specific phase becomes crucial for fine-tuning your performance and preparing mentally.
Tapering Phase:
- Purpose: The tapering phase occurs just before your target event. It involves reducing training volume while maintaining fitness to ensure you are well-rested and ready to perform at your best during the race.
- For You: The tapering phase is essential for all riders participating in an important event. It allows your body to fully recover from training stress and be in peak condition on race day.
Race Day: This is the day you have been training for,
and you are now in peak shape, fully recovered and ready to do your best. Don't worry about the competition this is your race and you can only control what you do. This is also the day that the whole plan was based off of, Trust your training and finish with a smile. Good Luck, but you won't need it.
Depending on your current fitness level, cycling experience and your specific goals, you could cut the program short by starting at a different phase. A new rider, could start with the base building phase and progressing gradually through the other phases they become more comfortable and confident in their riding abilities, this is a sensible approach. Consulting with a coach or experienced cyclists can also provide valuable guidance tailored to your individual needs and goals. Remember, cycling is a journey, and enjoying the process of improving and exploring your capabilities is key to long-term success in the sport.
Prompt Engineer: Travis Stone
Data Scientist: Tarvis Stone
Web design: Travis Stone
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