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  • TR3 Training Program

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    Jay Averill
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    The document provides a training schedule for May, June, and July 2010 that includes various cycling rides and workouts. It schedules Sunday morning rides, Monday night rides, recovery rides, hill intervals, rest days, and skills practices. The total hours of training are provided for each week, with the hours increasing over time from 9 hours in the first week up to 13 hours in the seventh week. Key rides include Warrior Run on May 9th, a 4.5 hour ride on May 30th, rides in Fernie BC on June 20th-21st, and a 6.5 hour "critical ride" on July 11th. Core exercises and rest are emphasized on rest days.

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    The document provides a training schedule for May, June, and July 2010 that includes various cycling rides and workouts. It schedules Sunday morning rides, Monday night rides, recovery rides, hill intervals, rest days, and skills practices. The total hours of training are provided for each week, with the hours increasing over time from 9 hours in the first week up to 13 hours in the seventh week. Key rides include Warrior Run on May 9th, a 4.5 hour ride on May 30th, rides in Fernie BC on June 20th-21st, and a 6.5 hour "critical ride" on July 11th. Core exercises and rest are emphasized on rest days.

    Copyright:

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    Download as PDF, TXT or read online from Scribd
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    38 views4 pages

    TR3 Training Program

    Uploaded by

    Jay Averill
    The document provides a training schedule for May, June, and July 2010 that includes various cycling rides and workouts. It schedules Sunday morning rides, Monday night rides, recovery rides, hill intervals, rest days, and skills practices. The total hours of training are provided for each week, with the hours increasing over time from 9 hours in the first week up to 13 hours in the seventh week. Key rides include Warrior Run on May 9th, a 4.5 hour ride on May 30th, rides in Fernie BC on June 20th-21st, and a 6.5 hour "critical ride" on July 11th. Core exercises and rest are emphasized on rest days.

    Copyright:

    Attribution Non-Commercial (BY-NC)
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    of 4

    May 2010 / TR3 Training Schedule

    Sunday Monday Tuesday Wednesday Thursday Friday Saturday

    2 3 4 5 6 7 8
    Is your bike ready to go?

    9 10 11 12 13 14 15
    Warrior Run! Start with Rest Day Easy ride – 1.5hr Easy Ride - 1hr Hill Intervals - 1.5hr Rest
    Vary tempo – stay flat warm-up – 45min hill
    Mothers Day Get ready to roll. Low heart rate (1-2) Chill out, just go ride repeats – cool down
    Hydrate!! Try riding bike to work with the kids Find a paved hill Try some yoga

    16 17 18 19 20 21 22
    Sunday Morning Ride Monday Night Ride Rest Day Recovery Ride – 1.5hr Easy Ride - 1hr Hill Intervals - 1.5hr Rest/Drink Water
    3hr - 8:00am Start 2hr - 6:00pm Start Core/Stretch/Hydrate Vary tempo – stay flat warm-up – 45min hill
    Stay flat, go easy, low Work on some skills, repeats – cool down Core? Get ready, 1st big
    heart rate Rip it up, have fun! Week #1 Total = 9hr Quick morning spin? balance, hop logs, etc Find a gravel hill ride tomorrow

    23 24 25 26 27 28 29
    Sunday Morning Ride Monday Night Ride Rest Day Recovery Ride – 1.5hr Easy Ride - 1hr Hill Intervals - 1.5hr Rest
    4hr 2hr Core/Stretch/Hydrate Go easy – shift often
    Slow and easy. Bring Pick up the pace!! Ride with the kids Core/Stretch
    food/water, eat often Victoria Day Holiday Week #2 Total = 10hr Traffic sucks, ride to work Pedals light, no efforts Try 2-Pine – this hurts

    30 31 Rest Day Good Job…Rest Week


    Sunday Morning Ride Monday Night Ride Core/Stretch/Hydrate ahead!!
    4.5hr 2.5hr
    Slow and easy. Low heart
    rate No pain no gain Week #3 Total = 11hr
    June 2010
    Sunday Monday Tuesday Wednesday Thursday Friday Saturday

    1 2 3 4 5
    Rest Week – Ahh! Rest Again Easy Ride - 1hr Easy - 1hr Rest Day
    Core/Stretch/Hydrate
    Take it easy and get ready
    for the next block of Stretch and roll Get the kids out, it’s about
    training Get a massage family and saddle time Or just skip

    6 7 8 9 10 11 12
    Sunday Morning Ride Monday Night Ride Rest Day Recovery Ride – 1.5hr Easy Ride – 1hr Hill Intervals - 1.5hr Rest Day
    3hr 1.5hr Core/Stretch/Hydrate Core/Stretch/Hydrate
    Practice your skills with
    the kids – hop of logs,
    4 Week Total = 6.5hr Low gears, fast spinning balance on boards

    13 14 15 16 17 18 19
    Sunday Morning Ride Monday Night Ride Rest Day Recovery Ride – 1.5hr Easy Ride – 2hr Hill Intervals - 1.5hr Rest Day
    4hr 3hr Core/Stretch/Hydrate Core/Stretch/Hydrate

    5 Week Total = 11hr Let’s get the wives out

    20 21 22 23 24 25 26
    Sunday Morning Ride Jumping Pound Ridge Rest Day Recovery Ride – 1.5hr Hill Intervals - 1.5hr Easy Ride – 1hr Fernie Ride
    4hr Ride Core/Stretch/Hydrate 4hrs
    3hr
    Road Trip
    Father’s Day Summer Solstice 6 Week Total = 12hr Switch it up Stay One Night

    27 28 29 30
    Fernie Ride Rest Day Rest Day Great Job
    5hr Core/Stretch/Hydrate

    Rest Week, take a break,


    Sweet Single Track SSTTRREETTCCHH!! 7 Week Total = 13hr let your body recover
    July 2010
    Sunday Monday Tuesday Wednesday Thursday Friday Saturday

    1 2 3
    Stretch/core 1hr – Easy Rest Day
    Core/Stretch/Hydrate

    Canada Day
    Take off eh! Just loosen up

    4 5 6 7 8 9 10
    Sunday Morning Ride Monday Night Ride Rest Day Easy Ride - 1.5hr Easy Ride - 1.5hr Back to the hills - Rest Day
    1.5hrs 3hrs Core/Stretch/Hydrate 1.5hrs Core/Stretch/Hydrate
    The next three weeks are
    the hardest. Remember
    8 Week Total = 5.5 hr ….eat-drink-rest Take the kids out Try to go a little faster Have a big pasta dinner

    11 12 13 14 15 16 17
    Sunday Morning Ride Monday Night Ride Rest Day Recovery Ride - 1.5hr Easy Ride - 1.5hr Hill Intervals - 2hrs Rest Day
    6.5hrs 2.5hrs Core/Stretch/Hydrate Core/Stretch/Hydrate
    ****************** Bragg Creek Parade
    This is the big one. Schedule Bike Tune-up!!! Banded Peak Challenge
    Critical ride See how your body reacts 9 Week Total = 13.5hr For July 27t,h!!! Challenge yourself Powder Face 42 Race

    18 19 20 21 22 23 24
    Sunday Morning Ride Monday Night Ride Rest Day and get ready Recovery Ride - 1hrs Easy Ride - 1hr 3hrs – off road 5hrs – off road
    5hrs 4hrs
    Hydrate ! Hydrate ! Hydrate !

    10 Week Total = 14hr Very slow Easy or skip Here we go! Use Butt Butter!

    25 26 27 28 29 30 31
    Sunday Morning Ride Monday Night Ride Rest Day Another Rest Day Recovery Ride – 1hr Easy Ride - 1 hr Rest Day
    5hrs 1hr Core/Stretch/Hydrate Core/Stretch/Hydrate

    Celebrate!!! 11 Week Total = 16hr


    The Last Big One Training is over!!! Holy Shit! Spin the legs out No big efforts
    August 2010
    Sunday Monday Tuesday Wednesday Thursday Friday Saturday

    1 2 3 4 5 6 7
    Sunday Morning Monday Night Ride Rest Day Race Prep Race Prep Travel Day Registration Day
    3hrs 2hrs 1hr 45min 45 min Spin
    Core/Stretch/Hydrate
    Warm-up, get sweat Easy Recover Spin
    Off road easy August Long 12 Week Total = 7hrs going, cool down No Efforts!! Get a sweat going

    8 9 10 11 13 14
    Trans Rockies TransRockies TransRockies Congratulations Fellas !
    Day 1 Day 2 Day 3

    Fernie Elford Done!!!! Hold your heads high 12

    15 16 17 18 19 20 21

    22 23 24 25 26 27 28

    29 30 31

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