CycleFit 12 Week Training Plan Begins at the Beginning

There are three months left until the Whistler Gran Fondo and that is plenty of time to get out on your bike and get ready.  Even if you are a very beginner cyclist who is starting from scratch, you can follow this program and prepare to ride up to 100km.

This CycleFit 1 training plan begins at the beginning!  If you have signed up for the CycleFit 1 program you can meet once per week with a CycleFit leader and a group to complete the longer rides (starting at 1hr and building to 3-4 hrs by program end) .  This allows you the chance to get some valuable group riding experience and pick up some tips and tricks on bike maintenance, nutrition, injury perevention and other cycling related topics.  Even if you do not sign up for the program your are welcome to follow this training schedule to get you out on your bike in “doable”, unitimidating, realistic sessions.  All of us can ride a bike and use our bikes to get in and stay in shape.

Program Design: Amanda Butler MHK/Wenzel Cycling Coach

If, on the other hand, you have already been out putting in some miles in the saddle but still consider yourself a beginner, then CycleFit 2 could be what you are looking for.  This program starts at 2-2.5 hrs for long rides and works its way up to 5-6 hrs in the saddle at the end of the 12 weeks!  It is still geared for beginners though!   This group will be meeting once per week with their CycleFit leader and group to complete cycling specific workouts – like a spin class but outside on real bikes!  All fitness levels can be accomodated on these rides.  The group will stay together until they reach a designated location.  At that time, the leaders will break the group up and the participants will preform a series of intervals or hills that all finish up in the same place.  It is a great workout and will see you riding stronger and faster by the end of the program.  The CycleFit 2 group will still gain group riding skills and experience and benefit from all the tips and tricks learned in the CycleFit 1 program.  Again, you do not have to sign up for the program to follow the plan…here it is!  (with a key to help you desipher the inte

Workout Descriptions

“Ride” RPE 6-7.5/10

Focus Endurance, recovery, biomechanics

“Intervals 1” RPE 7.5-8/10

Focus Faster, steady state riding

Recovery 1:1 done at RPE 5-6/10

Prescription 2x 5 mins

2x 6 mins

1x 8 mins

“Intervals 2” RPE 8.5/10

Focus Faster riding, increasing AT

Recovery 2:1 at RPE 5-6/10

Prescription 6x 2 mins

“Hills 1” RPE 7.5-8/10

Focus Building strength and endurance

Recovery 1:1 will take place on the decent and at the bottom of the hill

Prescription 4-6 x 3-5 min climbs (moderate grade)

Stay seated and keep RPM’s above 70

“Hills 2” RPE 8.5-9/10

Focus Power, increasing AT

Recovery 2-3:1

Prescription 4-6 x 30” – 1 min climbs

Get out of the saddle to climb (steep grade)

Tempo RPE 7.5/10

Focus Push the boundaries of your comfort zone. Pace should be “comfortably hard”.

Prescription Flat road to moderately hilly

10 min warm-up at a comfortable pace in your small chain ring

Change gears to a bigger gear but stay in your small chain ring

Gradually pick up your pace until you are cycling about 5-10kms per hour faster than usual

Do this over the course of 20-30 mins

Try to hold the higher pace for at least 5-10mins

Tempo BG RPE 7.5-8.5/10

Focus same as above

Prescription same as above except get into your big chain ring

All of our CycleFit Leaders are certified in First Aid/CPR and have lots of experience in working with beginner cyclists and even beginner exercisers.

Register online to join one of our CycleFit groups.  Program begins June 16th, 18th or 19th depending on which clinic you choose.

Contact darnelle@telus.net for more information.

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