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
2-4 hours incl 2-4x 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
1.5-3 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
2-4 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
2-4 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
3-5 hours steady state. Ride predominantly zone 3 HR, level 3 power.
section on HR zones/power levels
SUNDAY
EXAMPLE INTENSITY WEEK - BIKE TRAINING PHASE
SESSION
SESSION TIP
INTENSITY
Bike
Refer emmacarney.com resources
TUESDAY
MONDAY
TRAINING PHASE
INTENSITY
WEDNESDAY THURSDAY
min b/w efforts
Hills = undulating course. efforts =
SESSION
SESSION TIP
REST - stretch massage
time trial. CAD = cadence
Refer emmacarney.com resources section regarding suitable
TRAINING PHASE
SESSION
SESSION TIP
INTENSITY
Bike
Refer emmacarney.com resources
1.5-3 hours flat course incl 3-6x5min 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
2-4 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
1.5-3 hours hilly with 2x20min in zone 4 HR/level 4 power. Keep CAD 80-90
section on calculation of HR zones/power levels
TRAINING PHASE
FRIDAY
section on HR zones/power levels.
stretches.
TRAINING PHASE
INTENSITY
SESSION
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources section regarding suitable stretches
TRAINING PHASE
SATURDAY
3-5 hours hilly course incl 3x10min efforts zone 4 HR/power level 4, CAD 80-90. Take 2
INTENSITY
SESSION
SESSION TIP
Long Bike
Refer emmacarney.com resources
3-5 hours steady state. Ride predominantly zone 3 HR, level 3 power.
section regarding suitable stretches
SUNDAY
EXAMPLE TAPER WEEK - BIKE TRAINING PHASE
SESSION
SESSION TIP
TAPER
Bike
Refer emmacarney.com resources
2 hour ride, with 2x15min zone 4 HR/level 4 power, CAD 90, 2mins b/w
MONDAY TUESDAY
TAPER
WEDNESDAY
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources stretches.
TRAINING PHASE
SESSION
SESSION TIP
TAPER
Bike
Refer emmacarney.com resources
90 mins ride, with 3x5min 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
THURSDAY
SESSION
section regarding suitable
TRAINING PHASE
TAPER
SESSION
SESSION TIP
Semi Long Bike
Refer emmacarney.com resources
2-4 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 2x8min 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
FRIDAY
Hills = undulating course. efforts = time trial. CAD = cadence
TRAINING PHASE
TAPER
SESSION
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources section regarding suitable stretches
TRAINING PHASE
SATURDAY
section on HR zones/power levels.
TAPER
SESSION
Bike 90 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
2-4 hours incl 2-4x 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
1.5-3 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
2-4 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
2-4 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
3-5 hours steady state. Ride predominantly zone 3 HR, level 3 power.
section on HR zones/power levels
SUNDAY
EXAMPLE INTENSITY WEEK - BIKE TRAINING PHASE
SESSION
SESSION TIP
INTENSITY
Bike
Refer emmacarney.com resources
TUESDAY
MONDAY
TRAINING PHASE
INTENSITY
WEDNESDAY THURSDAY
min b/w efforts
Hills = undulating course. efforts =
SESSION
SESSION TIP
REST - stretch massage
time trial. CAD = cadence
Refer emmacarney.com resources section regarding suitable
TRAINING PHASE
SESSION
SESSION TIP
INTENSITY
Bike
Refer emmacarney.com resources
1.5-3 hours flat course incl 3-6x5min 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
2-4 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
1.5-3 hours hilly with 2x20min in zone 4 HR/level 4 power. Keep CAD 80-90
section on calculation of HR zones/power levels
TRAINING PHASE
FRIDAY
section on HR zones/power levels.
stretches.
TRAINING PHASE
INTENSITY
SESSION
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources section regarding suitable stretches
TRAINING PHASE
SATURDAY
3-5 hours hilly course incl 3x10min efforts zone 4 HR/power level 4, CAD 80-90. Take 2
INTENSITY
SESSION
SESSION TIP
Long Bike
Refer emmacarney.com resources
3-5 hours steady state. Ride predominantly zone 3 HR, level 3 power.
section regarding suitable stretches
SUNDAY
EXAMPLE TAPER WEEK - BIKE TRAINING PHASE
SESSION
SESSION TIP
TAPER
Bike
Refer emmacarney.com resources
2 hour ride, with 2x15min zone 4 HR/level 4 power, CAD 90, 2mins b/w
MONDAY TUESDAY
TAPER
WEDNESDAY
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources stretches.
TRAINING PHASE
SESSION
SESSION TIP
TAPER
Bike
Refer emmacarney.com resources
90 mins ride, with 3x5min 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
THURSDAY
SESSION
section regarding suitable
TRAINING PHASE
TAPER
SESSION
SESSION TIP
Semi Long Bike
Refer emmacarney.com resources
2-4 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 2x8min 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
FRIDAY
Hills = undulating course. efforts = time trial. CAD = cadence
TRAINING PHASE
TAPER
SESSION
REST - stretch massage
SESSION TIP
Refer emmacarney.com resources section regarding suitable stretches
TRAINING PHASE
SATURDAY
section on HR zones/power levels.
TAPER
SESSION
Bike 90 mins ride zone 2 HR/level 2 power.
SESSION TIP
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