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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.
By now the racing season is in full swing. It is assumed you are now racing hard every Sunday - say 80-120 kms. You have had 11 weeks of strength-endurance training. This phase consolidates on that background and begins in the last weeks to work on speed specifically. It is assumed that the major races for which you aim to peak for are in the next 8 week period after this phase ends. All codes are the same as in Macro Phase 2. It is assumed that you have also updated you thresholds using the information from the last test.
Codes are as follows
Other Things to Note
Terrain Intensity: Steep Hills for SEHR work. A steep hill refers to something over 10 per cent in gradient preferably 15 per cent which is at least 4 kms long. As a guide you should be doing the hills at 55 revs per minute in say 42 x 19 or 42 x 21. If the Saturday p.m. Ergo session difficult for you before the racing, it can be dropped. It remains a non-intensity session and if the race is interfered with then it is better not done. By now you will have good leg speed - that is you will be comfortable spinning at 110 revs in races.
Sunday: Racing - around 100-120 kms Total distance for Week: around 300.
Week 13: Same as Week 12
Week 14: Same as Week 12 except Thursday. On Thursdays, ride 50 kms in total - not including 10 before and 10 after. We start doing ladders on a steep hill. After the first IAT2 interval up a steep hill, the second interval is performed as 10 revs as hard as you can go, 10 back right off, 20 hard as you an, 20 backed off, 25 hard, 25 off, 30 hard, 30 off, 35 hard, 35 off, 45 hard, 45 off, then a km at E1. Start with 3 intervals of this pattern. Do the ladders on a steep hill, do not hit each hard part with much bike speed. the aim is to build up the hard bits from slow speed and really work. Back off means exactly that - right off - this is where the hill really helps.
Interval 5 is a standard 15 minute SEHR. The remaining kms at E1 until warm-down.
Week 15: Same as Week 14 except intervals should be 20 minutes long at SEHR and add the ladders to Tuesday as well as Thursday, adding 2 intervals to the Thursday session.
Week 16 - EASY WEEK
terrain intensity = rolling hills
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