Maratona dles Dolomites – Christmas Riding Plan

Hope everyone has been enjoying safe and satisfying riding over the past month. As mentioned in the last newsletter, summer provides enormous scope and opportunities for riding. Really there is no better time for riding, and improving riding fitness than over our summer months.  Below are a couple of riding sessions I recommend you give a try over the holiday period. Mixing up your training is important if you want to continue to seek improvement, as well as training motivation. So give them a try – good bang for buck I promise.

Single Speed Session 

I love this session. Basically in this session there are 2 rules: Rule 1 – Small Chain Ring Only. Rule 2 – You cannot change gear. The beauty of this session is that like a track rider you are forced to find power via cadence. It takes a bit of discipline at times, particularly when being overtaken by someone riding a vintage bike, but hang-in. Soon you will be spinning at speed – and with gears up your sleeve!!

Belgian Mur and Beer Session

The previous session was about improving power via improved efficiency of cadence. This session is about improving power from the other end of the cycling power spectrum: Strength. In this session you simply repeat the steepest climbs in your riding area. The steeper the better, the length isn’t that important. Aim for 6-10 climbs in total – each one forcing a Fabio Cancellara gritting of the teeth. Finish with a Belgian Beer!!

Single Leg Spinning

You must try this. Do this session on a Velodrome or wind-trainer.  After warming up try riding with a single leg – basically a leg will be released from its respective cleat and left free to hang whilst the other leg continues to work. Try this for 1min and then change legs. Repeat 3-5 times each leg maintaining a cadence of 80-90rpm. This session’s tells you a lot, but better still if you do it once a week it will improve your riding a lot

Below is an example of a months training that includes the above sessions

 

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Single Speed Ride (Small Chain Ring) – 1 hour Ride with single leg spinning repeats (x 3) – 1hour

Ride with  ‘Belgian Hills’ x 6 – 1-1.5 hours

Endurance Ride with Hills – 2 hours

2

Single Speed Ride (Small Chain Ring – hilly terrain)) –1-1.5 hours Ride with single leg spinning repeats (x 4) – 1 hours

Ride with  ‘Belgian Hills’ x 8 – 1-1.5 hours

Endurance Ride with Hills – 2.5 hours

3

Single Speed Ride (Big-Chain ring) –1-1.5 hours Ride with single leg spinning repeats (x 5) – 1 hours

Ride with  ‘Belgian Hills’ x 10 –

1-1.5 hours

Endurance Ride with Hills – 2.5 hours

4

Single Speed Ride (Small Chain Ring) – 1.5 hours

Ride with single leg spinning repeats (x 3) – 1hour

Ride with  ‘Belgian Hills’ x 6 – 1-1.5 hours

Endurance Ride with Hills –

3 hours