home › Forums › Challenge rides on ARC agenda › Italy Training – My emerging Training Plan
- This topic has 5 replies, 3 voices, and was last updated 3 weeks, 2 days ago by Russell Ives.
2023-02-20 at 9:20 pm #74345
Italy Training Thoughts
16 weeks to Day 1 of the Italy Dolomites and Alps tour (Fri Jun16th).
My training plan is beginning to take shape. My plan will not be necessarily suit everyone. However, as a couple of riders have asked I am letting you know how my training plan is shaping up.
My objective is to continue to build endurance and strength to be able to enjoy (!) the Italianscenery and climbs… Have been working up the training program with John Lee Augustyn who is the resident coach at Italy Bike Tours. General construct is to divide the plan up into phases each of about 4-6 weeks. Each phase gradually builds targeted training load and a final week of recovery. Then move on to the next phase and continue building. Big emphasis on targeted training and good recovery across the week – not smashing it everyday.
Overall it looks something like this:
• Base #1 is complete! ARC TDU, Alpine Classic, ARC Alpine Challenge plus a week recovery.
• Base #2 is planned to run from this week Mon 20/2 to Sat 11/3 (3weeks) when I go away for a week (Outback SA). The 4th week is planned for a recovery week (and I am away). More on Base #2 below.
• Base #3 is planned for Mon 20/3 to Sun 9/4 (4weeks). Not much detail on this yet, but it will build on and extend Base #2. Among other activities this might include a Double Donna day and another trip to Bright, potentially the weekend of 8-9/4. Then a week of recovery & prep for the Otway Classic Amy’s 200km on Sun 23/4.
• This leaves about 7 weeks of final Strength and Maintenance (including another week away for me) until departure for Italy around 11/6.
Base #2 looks something like this (subject to weather, availability and scheduling…)
1. Mon – Rest/Easy Ride (eg Short Black)
2. Tues – Longer Easy-Medium Bunch Ride (eg Long Black)
3. Wed – Targeted Leg speed session – easy flat ride with short (15sec) high leg speed sprints (eg Albert Park)
4. Thu – Longer Easy-Medium Bunch Ride (eg Long Black, relaxed Academy)
5. Fri – Rest/Easy Ride (eg Short Black)
6. Sat – Hill Climb repeats 3x10min high cadence seated climbing, 10 min rest. Aim is to add another repeat each week through the phase (wk 1: 3x10min, wk2 4x10min etc)
7. Sun – Endurance ride Duration 3:30. Aim is to add another 30min each week through the phase (wk1 3:30, wk2 4:00 etc eg 1 extra leg out on Dandenong each week)
Mon-Fri are targeting relatively comfortable (Zone 2-3) riding (might shuffle days/session around). Harder days on Sat and and Sun.
Given I am gainfully unemployed, have some mid week flex and taking a few side trips over the next month or 2, I am reserving the right to restructure the above around travel plans. I may look to do the Hill Climb repeats on Fri and do Port Melbourne ride on Sat. Still tuning how other things are coming together in my new lifestyle.
Base #3 will look to build on this and pick up further climbing skills and strength drills.
Some may find the above useful, others may find it confusing. Regardless, it’s the background for some of the rides I will be posting and the pace/effort I will be targeting!
Feel free to join the rides if I post, or do your own thing if the ride doesn’t suit.
R2023-02-23 at 7:59 pm #74397RichardModerator
How’s that compare with the rides in Adelaide, and how well did they provide preparation for the ARC Apline weekend?
Cheers, Richard2023-02-23 at 8:27 pm #74399
Quite different; For me ADL TDU was ~7days/650km/10000m, Alpine Classic was ~1day/204/3600m, Alpine weekend was ~4days/425km/7550m.
The Italy Tour will cover 8days/700km/17000m – another step up.
The ’emerging program’ is attempting to add some more structure and specific to the next 3 months running up to the Italy trip.2023-02-24 at 9:25 pm #74419Richard HeddingModerator
Hi Rusty, you are so well organised!
I will be away for a couple of weekends in the next 2 months so will aim to do 3 harder weeks then one recovery week to coincide with the weekends away. I’ll be aiming to ride about 4-5 days/week so I have enough recovery ( and manage my knees!). I too want to do hill repeats to build up climbing endurance, probably using repeats on Devil’s/ OTH as a base. I will throw in some steeper climbs as well plus aim to get out to do the Police Academy hills weekly.
Having trained for 2 marathons when I was younger and not made the start line for either due injury (overtraining) I will be leaving a little bit on the table – want to make sure I get to Verona without injury!
On that cheery note,
Richard2023-02-24 at 9:27 pm #74420Richard HeddingModerator
FYI I have also entered for the Otway classic on 29/4 (140k)2023-02-25 at 2:29 pm #74440
Sounds good. Agree with you on the need to build up gradually to avoid injury!
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