On-Line Training Manual for the Veteran Riders

Macro Cycle One

The Philosophy

Although the principles of preparing an racing cyclist are the same at any age, the problems faced by a Veteran rider are quite different to those faced by a young rider, at any level of performance. The On-Line Training Manual is the result of work done by myself in conjunction with the Head Cycling Coach at the Hunter Sport's Academy which is located in Newcastle, NSW and is about 140 kms north of Sydney on the East Coast of Australia.

The plan assumes you have worked out your maximum heart rate. Mine currently is 184, so my aerobic threshold is 127, my E1 aerobic level (75 per cent) is 138, and so on. It is best to have a maximal exertion test to establish your maximum HR. You should do this in conjunction with a lactate test to really nail the thresholds. One can get tricked by less formal methods. However, the best informal method I know from experience is the following. Ride out to a hill which is around 8-15 per cent gradient and 4 kms long. Stay in the saddle and ride at a constant pace up the hill in the highest gear you can manage. As you reach the last km get off the saddle and sprint for as long as you can. That should get you close the maximum.

Please establish a basic fitness level before you try this or any of the plan.

This guide assumes the following:

  1. You work at least 40 hours a week
  2. You have undertaken a maximal exertion test and your maximum heart rate is 184
  3. You have a heart rate monitor
  4. You have an ergo or other stationary bike which can measure output
  5. You have access to weight training facilities
  6. You are motivated to race seriously in lower grades

Macro Phase 1

This phase begins 14 weeks before you wish to be racing seriously. It does not mean you should not race before the 14 weeks. Any racing up to then must be considered on top of the program and not to be taken seriously. It is really the first off-season phase you follow after a few weeks of steady riding at the end of the season. For Australian riders who want to be flying by April, they should start this around mid December. Extrapolate for your own season.

Codes are as follows

  1. HR = heart rate
  2. RE = recovery HR (120)
  3. E1-5 = HR 133
  4. E1 = HR 138 (first aerobic threshold = 75 per cent of maximum)
  5. EV = evaluation at laboratory. This assesses the progress of each macro phase.

Other Things to Note

  1. Every morning 20 minutes on ergo bike warming up to E1.
  2. Every evening 30 minutes stretching of major muscle groups.
  3. 1000 situps per week with back straight.
  4. Weights Monday, Wednesday, Friday - 15-20 reps strength-endurance for major leg muscles = 75 per cent effort.
  5. Ergo Bike, evenings before stretching - flat road low gear at 115 revs per minutes as below.
  6. All Road work assumes a 10 kms RE+10 warm-up and warm-down.
  7. Intensity in Week 3 and 4 should be accompanied by rolling hills.
  8. All distances are in kilometres.
Week 1:

Sunday: 80 kms at E1-5
Monday: REST
Tuesday: 50 kms at E1-5, 25 minutes on Ergo
Wednesday: 20 kms at E1-5
Thursday: 50 kms at E1-5, 25 minutes on Ergo
Friday: REST
Saturday: 40 kms at E1-5, 30 minutes on Ergo

Total distance for Week: 240

Week 2:

Sunday: 100 kms at E1
Monday: REST
Tuesday: 60 kms at E1, 30 minutes on Ergo
Wednesday: 20 kms at E1-5
Thursday: 60 kms at E1, 30 minutes on Ergo
Friday: REST
Saturday: 50 kms at E1, 35 minutes on Ergo

Total Distance for Week: 290

Week 3:

Sunday: 110 kms at E1
Monday: REST
Tuesday: 70 kms at E1, 35 minutes on Ergo
Wednesday: 30 kms at E1-5
Thursday: 70 kms at E1, 35 minutes on Ergo
Friday: REST
Saturday: 60 kms at E1, 40 minutes on Ergo

Total Distance for Week: 340

Week 4:

Sunday: 120 kms at E1
Monday: REST
Tuesday: 100 kms at E1, 35 minutes on Ergo
Wednesday: 30 kms at E1-5
Thursday: 80 kms at E1, 35 minutes on Ergo
Friday: REST
Saturday: 60 kms at E1, 40 minutes on Ergo

Total Distance for Week: 390

Week 5 - EASY WEEK:

Sunday: 110 kms at E1
Monday: REST
Tuesday: 70 kms at E1, 35 minutes on Ergo
Wednesday: 30 kms at E1-5
Thursday: 70 kms at E1, 35 minutes on Ergo
Friday: EV at Sports Laboratory
Saturday: 60 kms at E1, 40 minutes on Ergo

Total Distance for Week: 340