Following on from Craig’s post, here’s Ben’s current schedule, Ben is coached by Dave Lloyd..
Monday 28th Jan
This is the start of my power week after my Reliability Ride on Sunday. Monday evening I just got on the turbo for a cadence session for just over an hour to practice my pedalling stoke. That included riding at 100rpm, 110rpm & 120rpm. Nice chilled session. Monday is always a tough day after a long ride on a Sunday.
AM: Ride into work as normal, 18 mile rolling ride. Weather was fine early on for a change.
PM: 2hr ride in the hills on the way home doing some power climbs. Get in quickly changed then nip to the gym for an hour.
AM: Ride in to work.
PM: 1.5hr ride home doing some relaxation spins ready for two hard days coming.
AM: Zone 2 ride to work.
PM: 2hrs on flat roads doing some power accelerations. These are great for filling your quads up.
Quick change then off to the gym for an hour which includes 20mins on the rowing machine and upper body weights only.
AM: Easy ride in to work.
PM: Ride straight home then jump on the turbo for a interval session. This includes doing 12 by 1 kilometer sat down sprint sessions. This will will the legs up again.
AM: 3hrs with a mixture of Zone 2 and Sweet spot riding.
AM: Will leave the house for 7am for a 5hr ride mixing up the hills doing some hill repeats then throw in some Zone 2 stuff followed by some Sweet spot riding also. Sweet spot is down in Zone 4.
That’s my usual week which I will alter slightly when the clocks change and get in a longer ride during the week also.