Welcome to your 6 week training on-bike training plan in the lead up this years Great Ocean & Otway Classic Rides, 2021
From March 15th until April 18th this training plan will guide and support your training at home (or in the gym) on a stationary bike or smart trainer plus outdoor riding sessions.
The outdoor sessions are generally the longer ones with the indoor sessions a little shorter and more time efficient.
Combining both types of training into your training weeks will develop your riding fitness, getting you feeling ready for the start line, feeling great on event day and supporting you to complete the ride distance you have chosen.
The training is a 6 week training block where the first 4 weeks are designed around building your base fitness and strength whilst increasing both consistency and training volume weekly. In the 2 weeks leading up to event day, training volume drops ensuring your are feeling fresh and ready for the start line.
Each week , over 6 weeks from March 15th you will have On Demand access to:
- 3 x On-Demand Audio cycle/ spin sessions plus based on the weeks cycling program
- 6 week cycling training program incorporating these indoor training sessions with your outdoor riding.
Each indoor session has a number following the sessions name – this tells you how long the session is in minutes
Each indoor session has as Sweat Score – 1 sweat droplets is a pretty easy session, 5 Sweat droplets is a tough session.
Look out for the Zwift logo as these are sessions that will link to your smart trainer, using Zwift
Indoor sessions mixed by local Melbourne DJ’s and mastered by one of Melbourne’s top audio engineers.
The first short introduction audio describes the training styles of the sessions, instructor language, why CAD/RPM is important and the styles of training designed to elicit targeted outcomes. Give that a quick listen before getting started.
The outdoor sessions are programmed also to build strength, endurance and time in saddle to get you feeling ready for event day
All you need to do now, is jump on the bike, choose your session, press play and get rollin’