Training

46 Week 1

DAY 1: PRE-TRAINING PLAN DAY 2: ENDURANCE + 3x1MIN

The very first session of this training plan for the Prudential RideLondon-Surrey 46 lasts 50 minutes. It will help familiarise you with the different training zones and intensities you will be using over the duration of the plan.

The workout will lead you through some short intervals increasing through different intensities, with rests in between, and finishes with 15 minutes of free riding at your own pace. Warm up for 10 minutes from 1/10 to 4/10 (zone 1 to 2). Ride for 5 minutes at 4/10 (zone 2). Free ride (own pace) for 2 minutes. Ride at 5/10 (zone 3) for 4 minutes. Free ride for 2 minutes. Ride at 7/10 (zone 4) for 3 minutes. Free ride for 2 minutes. Ride at 9/10 (zone 5) for 2 minutes. Free ride for 2 minutes. Ride at 10/10 (zone 6) for 60 seconds. Free ride for 17 minutes.

Today we aim to complete three maximum effort 1 minute intervals during 32 minutes total of free riding. Lasting 53 minutes in total, warm up for 6 minutes, from 2/10 to 4/10 (zone 1 to 2), then rest for 1 minute at 2/10 (zone 1). Ride for 1 minute at 8/10 (zone 5), recover for two minutes at 3/10 (zone 2), ride for 4 minutes at 6/10 (zone 3) and recover for 3 minutes at 2/10 (zone 1).

Next, complete 32 minutes of free ride and include three 1 minute efforts where you ride as hard as you can for the whole minute. Finish by warming down for 4 minutes from 4/10 to 2/10 (zone 2 to 1).

DAY 3: REST DAY DAY 4: FTP TEST

Rest Day. If you feel like training then feel free to go for a ride or do some cross-training, but keep it nice and easy.

The short variation of the standard fitness test starts off with a 5 minute warmup from 2/10 to 4/10 (zone 1 to 2), a quick leg opening ramp of 20 seconds at each 8/10, 9/10, 10/10 (zones 5, low 6 and high 6), followed by 3 minutes at 3/10 (zone 2). Ride for 3 minutes at 8/10 (zone 5), followed by 2 minutes at 9/10 (zone 6).

After a 5 minute rest at 2/10 (zone 1), it’s time to give it your all and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes. Don't blow up!

Cool down for 5 minutes from 2/10 to 1/10 (zone 1).

DAY 5: 15MIN VARIED TEMPO #1

Warm up for 7 minutes at 2/10 (zone 1) and include four, 10 second maximum effort sprints at 10/10 (zone 7). Then we have a short 3 minute block at 4/10 (zone 2) followed by 2 minutes recovery at 3/10 (zone 2).

Now for the first of our tempo intervals. Ride for 5 minutes at 6/10 (high zone 3). This should feel moderately hard but like you could sustain it for several hours if you needed to. Recover for 3 minutes at 3/10 (zone 2).

Now for the long tempo interval where we vary the cadence (how fast you turn your legs). Ride at the same intensity (6/10, high zone 3) for 15 minutes, riding at 90 cadence for the first 5 minutes, 95 for the next five minutes and 100 for the last five minutes. Use your gears or trainer resistance to make sure you stay at the same intensity.

Cool down for 5 minutes from 4/10 to 2/10 (zone 2 to 1).