On-Line Training Manual for the Veteran Riders

Macro Cycle Two - Weeks 6 to 11

Please read the instructions accompanying Macro Phase 1. In particular the definitions and assumptions. This phase is 6 weeks long. It follows a 5 week Phase 1 strength-endurance phase. On the Friday of the fifth week you should undertake a re-evaluation (maximal exertion test with lactate preferably) to recalculate your HR thresholds. They change as you get fitter. In particular, you should be able to work longer at lower HR and lactate levels for the same power output that was revealed in the first test. At this stage of your program your max HR should also be lower (at higher lactate levels) than your first test revealed. Later Macro Phases work on the upper HR levels.

Codes are as follows:

  1. HR = heart rate.
  2. RE = recovery HR.
  3. E1-5 = 75 per cent of maximum minus 5.
  4. E1 = 75 per cent of maximum.
  5. SEHR = Strength-endurance HR is in the range immediately below IAT2 - I suggest you train around a mid-range SEHR of 88 per cent of max HR.
  6. IAT1 - Individual Aerobic Threshold One - taken from a lactate test, but approximately 65 per cent of max HR.
  7. IAT2 - Individual Aerobic Threshold Two - taken from a lactate test, but approximately 90 per cent of max HR.
  8. EV = evaluation at laboratory. This assesses the progress of each macro phase.
  9. Week 6 means the sixth week of the program and so on.

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. Ergo Bike, evenings before stretching - as specified but at 110 revs per minutes irrespective of intensity.
  5. All Road work assumes a 10 kms IAT1 warm-up and warm-down unless otherwise specified.
  6. All distances are in kilometres.
Week 6:

terrain intensity = rolling hills
Sunday: 120 kms at E1
Monday: REST
Tuesday: 100 kms at E1, 25 minutes on Ergo
Wednesday: 30 kms at E1-5
Thursday: 80 kms at E1, 25 minutes on Ergo
Friday: REST
Saturday: 70 kms at E1, 30 minutes on Ergo

Total distance for Week: 400

Week 7:

terrain intensity = rolling hills
Sunday: 100 kms at E1
Monday: REST
Tuesday: 100 kms at E1, 25 minutes on Ergo - flat road low gear simulation
Wednesday: 30 kms at E1-5
Thursday: 70 kms at E1, 25 minutes on Ergo - flat road low gear simulation
Friday: REST
Saturday: 70 kms at E1, 30 minutes on Ergo - flat road low gear simulation

Total Distance for Week: 370

Week 8:

Terrain intensity = sequence of long steep hills = on all hills maintain revs at 60-70 in saddle
Sunday: 100 kms at SEHR
Monday: REST
Tuesday: 100 kms at SEHR, 25 minutes on Ergo - flat road low gear simulation
Wednesday: 30 kms at IAT1
Thursday: 70 kms at SEHR, 25 minutes on Ergo - flat road low gear simulation
Friday: REST
Saturday: 70 kms at SEHR, 30 minutes on Ergo - flat road low gear simulation

Total Distance for Week: 370

Week 9:

Terrain intensity = sequence of long steep hills = on all hills maintain revs at 60-70 in saddle
Sunday: 100 kms at SEHR
Monday: REST
Tuesday: 100 kms - 3 x 15 minutes at SEHR, in between 15 minutes at E1, 25 minutes on Ergo - flat road low gear simulation
Wednesday: 30 kms at IAT1
Thursday: 70 kms - 3 x 15 minutes at SEHR, in between 15 minutes at E1, 25 minutes on Ergo - flat road low gear simulation
Friday: REST
Saturday: 70 kms - 3 x 15 minutes at SEHR, in between 15 minutes at E1, 30 minutes on Ergo - flat road low gear simulation

Total Distance for Week: 370

Week 10

Terrain intensity = sequence of long steep hills = on all hills maintain revs at 60-70 in saddle
Sunday: 100 kms at SEHR
Monday: REST
Tuesday: 100 kms - 3 x 20 minutes at SEHR, then 15 minutes at E1, 20 minutes on Ergo - IAT2
Wednesday: 30 kms at IAT1
Thursday: 70 kms - 3 x 20 minutes at SEHR, in between 15 minutes at E1, 20 minutes on Ergo - IAT2
Friday: REST
Saturday: 70 kms - 3 x 20 minutes at SEHR, in between 15 minutes at E1, 20 minutes on Ergo - IAT2

Total Distance for Week: 370

Week 11 - EASY WEEK

Terrain intensity = rolling hills
Sunday: 100 kms at E1
Monday: REST
Tuesday: 100 kms at E1, 20 minutes on Ergo - IAT2
Wednesday: 30 kms at IAT1
Thursday: 70 kms at E1, 20 minutes on Ergo - IAT2
Friday: EV
Saturday: 70 kms at E1, 20 minutes on Ergo - IAT2

Total Distance for Week: 370