example base week - bike AWS
Example Base/Intensive/Taper Program
SUNDAY
EXAMPLE BASE WEEK - BIKE TRAINING PHASE
SESSION
SESSION TIP
BASE
Bike
Refer emmacarney.com resources
2 hours incl 1x SE hill efforts (hill 15-20min long). Ride in predominantly zone 2 HR
section on calculation of HR
with SE efforts at Zone 3 HR/level 3 power.
zones/power levels. SE = 'strength endurance' stay seated, with a cadence on 60-70 HR 70%. You are doing SE correctly if you feel the gear is slightly too large. SE climb should be 10-15min duration.
TRAINING PHASE
SESSION
SESSION TIP
BASE
REST - stretch, massage
Refer emmacarney.com resources section regarding suitable stretches.
TRAINING PHASE
SESSION
SESSION TIP
BASE
Bike
Refer emmacarney.com resources
1.5 hours hilly course. Ride in predominantly Zone 2 HR/level 2 power. Climb hills at
section on calculation of HR
Zone 3 HR/level 3 power.
zones/power levels
TRAINING PHASE
SESSION
SESSION TIP
BASE
Semi Long Bike
Refer emmacarney.com resources
2 hours. Ride predominantly zone 3 HR, level 3 power.
section on HR zones/power levels
TRAINING PHASE
SESSION
SESSION TIP
BASE
Bike
Refer emmacarney.com resources
2 hours course ride all hills seated (should be a steady state rate - time in the saddle).
section on HR zones/power levels
Ride in predominantly zone 2 HR/level 2 power.
TRAINING PHASE
SESSION
SESSION TIP
BASE
REST - stretch massage
Refer emmacarney.com resources
SATURDAY
FRIDAY
THURSDAY
WEDNESDAY
TUESDAY
MONDAY
. CAD = cadence
section regarding suitable stretches
TRAINING PHASE
SESSION
SESSION TIP
BASE
Long Bike
Refer emmacarney.com resources
2 hours steady state. Ride predominantly zone 3 HR, level 3 power.
section on HR zones/power levels
EXAMPLE INTENSITY WEEK - BIKE SESSION
SESSION TIP
INTENSITY
Bike
Refer emmacarney.com resources
2 hours hilly course incl 1x10min effort zone 4 HR/power level 4, CAD 80-90. Take 2
section on HR zones/power levels.
min b/w efforts
Hills = undulating course. efforts =
SUNDAY
TRAINING PHASE
time trial. CAD = cadence
INTENSITY
WEDNESDAY
REST - stretch massage
Refer emmacarney.com resources
TRAINING PHASE
SESSION
SESSION TIP
INTENSITY
Bike
Refer emmacarney.com resources
1.5 hours flat course incl 2x5min effortsin zone 4 HR/level 4 power. Keep CAD 80-90
section on calculation of HR zones/power levels
INTENSITY
SESSION
SESSION TIP
Semi Long Bike
Refer emmacarney.com resources
2 hours. Ride predominantly zone 3 HR, level 3 power.
section on calculation of HR zones/power levels
TRAINING PHASE
INTENSITY
SESSION
SESSION TIP
Bike
Refer emmacarney.com resources
1.5 hours hilly with 1x15min in zone 4 HR/level 4 power. Keep CAD 80-90
section on calculation of HR zones/power levels
TRAINING PHASE
INTENSITY
SESSION
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources
FRIDAY
section regarding suitable stretches
TRAINING PHASE
SATURDAY
SESSION TIP
stretches.
TRAINING PHASE
THURSDAY
SESSION
section regarding suitable
TUESDAY
MONDAY
TRAINING PHASE
INTENSITY
SESSION
SESSION TIP
Long Bike
Refer emmacarney.com resources
3 hours steady state. Ride predominantly zone 3 HR, level 3 power.
section regarding suitable stretches
EXAMPLE TAPER WEEK - BIKE SESSION
SESSION TIP
TAPER
Bike
Refer emmacarney.com resources
1.5 hour ride, with 1x10min zone 4 HR/level 4 power, CAD 90, 2mins b/w
section on HR zones/power levels.
SUNDAY
TRAINING PHASE
Hills = undulating course. efforts = time trial. CAD = cadence
TAPER
WEDNESDAY
REST - stretch massage
Refer emmacarney.com resources
TRAINING PHASE
SESSION
SESSION TIP
TAPER
Bike
Refer emmacarney.com resources
90 mins ride, with 2x5min zone 4 HR/level 4 power, CAD 90, 10mins b/w each
section on HR zones/power levels.CAD = cadence. In this set, it should feel like slightly too easy a gear
TAPER
TRAINING PHASE
TAPER
SESSION
SESSION TIP
Semi Long Bike
Refer emmacarney.com resources
2 hours. Ride predominantly zone 3 HR, level 3 power.
section on HR zones/power levels
SESSION
SESSION TIP
Bike
Refer emmacarney.com resources
90 mins ride zone 2 HR/level 2 power., with 1x8min zone 4 HR/level 4 power, CAD 90.
section on HR zones/power
Take 2min b/w.
levels.CAD = cadence. In this set, it should feel like slightly too easy a gear
TRAINING PHASE
TAPER
SESSION
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources
FRIDAY
section regarding suitable stretches
TRAINING PHASE
SATURDAY
SESSION TIP
stretches.
TRAINING PHASE
THURSDAY
SESSION
section regarding suitable
TUESDAY
MONDAY
TRAINING PHASE
TAPER
SESSION
Bike 45 mins ride zone 2 HR/level 2 power.
SESSION TIP
-
SUNDAY
EXAMPLE BASE WEEK - BIKE TRAINING PHASE
SESSION
SESSION TIP
BASE
Bike
Refer emmacarney.com resources
2 hours incl 1x SE hill efforts (hill 15-20min long). Ride in predominantly zone 2 HR
section on calculation of HR
with SE efforts at Zone 3 HR/level 3 power.
zones/power levels. SE = 'strength endurance' stay seated, with a cadence on 60-70 HR 70%. You are doing SE correctly if you feel the gear is slightly too large. SE climb should be 10-15min duration.
TRAINING PHASE
SESSION
SESSION TIP
BASE
REST - stretch, massage
Refer emmacarney.com resources section regarding suitable stretches.
TRAINING PHASE
SESSION
SESSION TIP
BASE
Bike
Refer emmacarney.com resources
1.5 hours hilly course. Ride in predominantly Zone 2 HR/level 2 power. Climb hills at
section on calculation of HR
Zone 3 HR/level 3 power.
zones/power levels
TRAINING PHASE
SESSION
SESSION TIP
BASE
Semi Long Bike
Refer emmacarney.com resources
2 hours. Ride predominantly zone 3 HR, level 3 power.
section on HR zones/power levels
TRAINING PHASE
SESSION
SESSION TIP
BASE
Bike
Refer emmacarney.com resources
2 hours course ride all hills seated (should be a steady state rate - time in the saddle).
section on HR zones/power levels
Ride in predominantly zone 2 HR/level 2 power.
TRAINING PHASE
SESSION
SESSION TIP
BASE
REST - stretch massage
Refer emmacarney.com resources
SATURDAY
FRIDAY
THURSDAY
WEDNESDAY
TUESDAY
MONDAY
. CAD = cadence
section regarding suitable stretches
TRAINING PHASE
SESSION
SESSION TIP
BASE
Long Bike
Refer emmacarney.com resources
2 hours steady state. Ride predominantly zone 3 HR, level 3 power.
section on HR zones/power levels
EXAMPLE INTENSITY WEEK - BIKE SESSION
SESSION TIP
INTENSITY
Bike
Refer emmacarney.com resources
2 hours hilly course incl 1x10min effort zone 4 HR/power level 4, CAD 80-90. Take 2
section on HR zones/power levels.
min b/w efforts
Hills = undulating course. efforts =
SUNDAY
TRAINING PHASE
time trial. CAD = cadence
INTENSITY
WEDNESDAY
REST - stretch massage
Refer emmacarney.com resources
TRAINING PHASE
SESSION
SESSION TIP
INTENSITY
Bike
Refer emmacarney.com resources
1.5 hours flat course incl 2x5min effortsin zone 4 HR/level 4 power. Keep CAD 80-90
section on calculation of HR zones/power levels
INTENSITY
SESSION
SESSION TIP
Semi Long Bike
Refer emmacarney.com resources
2 hours. Ride predominantly zone 3 HR, level 3 power.
section on calculation of HR zones/power levels
TRAINING PHASE
INTENSITY
SESSION
SESSION TIP
Bike
Refer emmacarney.com resources
1.5 hours hilly with 1x15min in zone 4 HR/level 4 power. Keep CAD 80-90
section on calculation of HR zones/power levels
TRAINING PHASE
INTENSITY
SESSION
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources
FRIDAY
section regarding suitable stretches
TRAINING PHASE
SATURDAY
SESSION TIP
stretches.
TRAINING PHASE
THURSDAY
SESSION
section regarding suitable
TUESDAY
MONDAY
TRAINING PHASE
INTENSITY
SESSION
SESSION TIP
Long Bike
Refer emmacarney.com resources
3 hours steady state. Ride predominantly zone 3 HR, level 3 power.
section regarding suitable stretches
EXAMPLE TAPER WEEK - BIKE SESSION
SESSION TIP
TAPER
Bike
Refer emmacarney.com resources
1.5 hour ride, with 1x10min zone 4 HR/level 4 power, CAD 90, 2mins b/w
section on HR zones/power levels.
SUNDAY
TRAINING PHASE
Hills = undulating course. efforts = time trial. CAD = cadence
TAPER
WEDNESDAY
REST - stretch massage
Refer emmacarney.com resources
TRAINING PHASE
SESSION
SESSION TIP
TAPER
Bike
Refer emmacarney.com resources
90 mins ride, with 2x5min zone 4 HR/level 4 power, CAD 90, 10mins b/w each
section on HR zones/power levels.CAD = cadence. In this set, it should feel like slightly too easy a gear
TAPER
TRAINING PHASE
TAPER
SESSION
SESSION TIP
Semi Long Bike
Refer emmacarney.com resources
2 hours. Ride predominantly zone 3 HR, level 3 power.
section on HR zones/power levels
SESSION
SESSION TIP
Bike
Refer emmacarney.com resources
90 mins ride zone 2 HR/level 2 power., with 1x8min zone 4 HR/level 4 power, CAD 90.
section on HR zones/power
Take 2min b/w.
levels.CAD = cadence. In this set, it should feel like slightly too easy a gear
TRAINING PHASE
TAPER
SESSION
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources
FRIDAY
section regarding suitable stretches
TRAINING PHASE
SATURDAY
SESSION TIP
stretches.
TRAINING PHASE
THURSDAY
SESSION
section regarding suitable
TUESDAY
MONDAY
TRAINING PHASE
TAPER
SESSION
Bike 45 mins ride zone 2 HR/level 2 power.
SESSION TIP
-
