Cycling
Week three of the Red Bull Timelaps training plan will use tempo training to increase your lactose tolerance and sustain a high intensity cycling pace for longer.
In week three of our Red Bull Timelaps training plan, it's time to take another step-up forward by working on tempo training (training in Zone 3). The aim of this is type of training is to enable you to cycle at a higher intensity for longer by building up your base fitness and lactose tolerance.
You can check out the previous weeks training plans just below, and you'll also need to remind yourself of the training zones.
Week one of the Timelaps training plan.
Ready? Let's get into it...
Monday – Rest day
Session plan: Rest up! If you have been following our Red Bull Timelaps training plan yesterday you will have been riding for two hours at a relatively high intensity, so an adequate recovery is necessary for a successful week of training.
Coaches comments: Keep off your legs as much as possible today. It is however good practice to stretch and do some core stability exercises.
Tuesday – Hill climbing or turbo session
Session plan: For the turbo set start with a ten minute warm-up. The rest of the session is done in 6 x 3 minute seated intervals with a three minute recovery between each rep. Intervals should be done in upper Zone 4 starting at 90rpm for one minute, then 80rpm for the second minute and finally 70rpm – so increasing your gearing as you progress through the set. Finish the session with a ten minute warm-down in Zone 1.
This session can also be done as a hill repetition session on the road, where you cycle up a climb and slowly use a bigger gear every minute staying in the saddle and repeating six times.
Coaches comments: This session will really help with strength endurance. As you progress through the set the legs will start to fatigue. It is essential to then really focus on your body position and lock your core stability muscles into a neutral state. Avoid rocking and stay as straight in the seat as possible.
Wednesday – Rest day
Coaches comments: You know the drill! Keep off your legs as much as possible and try some stretches. A good recovery will mean the next training session will be more effective.
Thursday – Tempo/cadence training
Session plan: Start with a fifteen minute warm-up on a light gear. Follow this with thirty minutes in Zone 4 using a gear to allow you to pedal at 90-100 revs per minute. End the session with a fifteen minute warm-down.
Coaches comments: We have now moved the bar up slightly and you have another five minutes to do in the main set. Stay focused on your goal and don't give up.
Friday – Active recovery
Session plan: Take it a little easier today with thirty minutes training in Zone 1-2 as a recovery ride.
Coaches comments: Very easy pedalling on a very light gear is to help loosen the legs.
Saturday – Tempo training
Session plan: This session will take one and a half hours to complete. Start with a fifteen minute warm-up. The rest of the set will be completed with 5 x 10 minute efforts, with a two minute recovery between reps. Alternate between one minute cycling in lower Zone 4 with one minute cycling in upper Zone 4 during each rep. Finish with a fifteen minute warm-down.
Coaches comments: This session is a very controlled effort to help you develop your aerobic capacity. The changes in pace will not only give you a great cardiovascular workout but also teach your body to flush lactic acid built up in your muscles away.
Sunday – Base training
Session plan: Two and a half hours base ride Zone 2-3.
Coaches comments: You will notice the distance has increased so don't push too hard. Keep things under control and start to think about your nutrition strategy for the event. The great thing is that you probably will be riding less than this on the day but at a higher intensity. Base training really works by increasing your aerobic engine that helps your body tolerate anaerobic function.
As summer shifts to winter, ride on as the clocks go back in the world's longest one-day road cycling race. Find out more about Red Bull Timelaps here.