PHASE 3: 1 RECOVERY RIDE ROAD/MTB flat route - talking pace 1 5/10 MAINTENANCE & 2 ENDURANCE RIDE MTB mild effort 2 6/10 TAPER (WEEK 9 - 9 3 ENDURANCE RIDE ROAD/MTB talking pace 2 5/10 12): In the final phase, both 5 hrs 5.5/10 intensity& duration will decrease. It is 1 ENDURANCE RIDE MTB mild effort 2 6/10 crucial that this varied terrain incl. HILLS 4 x 20min (rest 2min btw phase be timed 2 HILLY RIDE MTB reps) 3 7/10 10 appropriately in 3 GROUP RIDE ROAD/MTB mild effort 4 6/10 order to reap the 9 hrs 6.5/10 benefits of the above two phases. It is NB to maintain built up 1 RECOVERY RIDE ROAD/MTB flat route - talking pace 1 5/10 fitness through this 2 TEMPO RIDE MTB sustained intensity of 7/10 for given duration 2 7/10 phase & one should mild effort incl. FAST PEDALS 6 x 1min (rest 2min btw experience the 11 3 ENDURANCE RIDE MTB reps) 2 6/10 feeling of excitement (OPTIONAL) towards tour day. It 4 ENDURANCE RIDE ROAD/MTB talking pace 1 5/10 is NB not to race in 6 hrs 6/10 this phase & rather conserve built up fitness & energy for 1 TEMPO RIDE ROAD/MTB sustained intensity of 7/10 for given duration 1 7/10 tour day. Keep well talking pace incl. FAST PEDALS 5 x 1min (rest 2min btw nourished, hydrated 2 PRE-RACE RIDE ROAD/MTB reps) 1 6/10 & healthy during this 3 TOUR BEGINS!! 2 hrs 6.5/10 12 period as this is the phase most are prone to injury or illness.
PHASE 3: MAINTENANCE & TAPER (WEEK 9 - 12): In the final phase, both intensity& duration will decrease. It is crucial that this phase be timed appropriately in order to reap the benefits of the above two phases. It is NB to maintain built up fitness through this phase & one should experience the feeling of excitement towards tour day. It is NB not to race in this phase & rather conserve built up fitness & energy for tour day. Keep well nourished, hydrated & healthy during this period as this is the phase most are prone to injury or illness. 9 1 RECOVERY RIDE ROAD/MTB flat route - talking pace 1 5/10 2 ENDURANCE RIDE MTB mild effort 2 6/10 3 ENDURANCE RIDE ROAD/MTB talking pace 2 5/10 5 hrs 5.5/10 10 1 ENDURANCE RIDE MTB mild effort 2 6/10 2 HILLY RIDE MTB varied terrain incl. HILLS 4 x 20min (rest 2min btw reps) 3 7/10 3 GROUP RIDE ROAD/MTB mild effort 4 6/10 9 hrs 6.5/10 11 1 RECOVERY RIDE ROAD/MTB flat route - talking pace 1 5/10 2 TEMPO RIDE MTB sustained intensity of 7/10 for given duration 2 7/10 3 ENDURANCE RIDE MTB mild effort incl. FAST PEDALS 6 x 1min (rest 2min btw reps) 2 6/10 4 (OPTIONAL) ENDURANCE RIDE ROAD/MTB talking pace 1 5/10 6 hrs 6/10 12 1 TEMPO RIDE ROAD/MTB sustained intensity of 7/10 for given duration 1 7/10 2 PRE-RACE RIDE ROAD/MTB talking pace incl. FAST PEDALS 5 x 1min (rest 2min btw reps) 1 6/10 3 TOUR BEGINS!! 2 hrs 6.5/10
12-week-Training-Reccomendation-.docx