Rainbow Ride Training program
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This is a general training program for some of you riders who may be new to cycling. Prepared and designed by ex professional road cyclist (and Rainbow ride organiser) Anthony Mortimore.It is suitable for Novice through to Intermediate riders whether your riding the 100k or 160k event.
The terrain is up to you but I would adivse you to mix up your rides with hills, undulating course and flats. In the first 3 weeks of October add more hills twice or three rides a week. Ride to how your energy levels are, but push yourself hard for 10 minutes to 15 minutes every ride (if you feel like it) to break up the rhythm and keep the ride interesting. Change is good.
All rides are timed (which helps you to focus on listening to your body rather than achieveing a certain number of kilometres). All training hours are suggested, what you actually do is up to you. Keep a diary!
The Ride pace legend is based on your gears (So count your front chainring and rear cassette teeth and learn your gears) and know which combination you are riding in at all times with the (E)asy days on undulating or flat courses.
| 12 week general training program |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
total hrs/kms |
| August 17th (3rd week) |
riding/hrs |
RD |
1hr E |
2hrs M |
1hr E |
RD |
1hr M |
2hrs M |
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| August (4th week) |
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RD |
1hr E |
2hrs M |
1hr E |
RD |
1hr M |
2hrs M |
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| September (1st week) |
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RD |
1hr E |
2hrs M |
1hr E |
RD |
1hr M |
3hrs M |
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| September (2nd week) |
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RD |
1hr E |
2hrs M |
1hr E |
RD |
1hr M |
3hrs M |
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| September (3rd week) |
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RD |
1hr E |
2hrs M |
1hr E |
RD |
1hr M |
2hrs M |
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| September (4th week) |
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RD |
1hr E |
2hrs M |
1hr E |
RD |
2hr M |
3hrs M/T |
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| September (5th week) |
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RD |
1hr E |
3hrs M |
1hr E |
RD |
2hr S/T |
3hrs M |
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| October (1st week) |
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RD |
1hr E |
3hrs M |
1hr E |
RD |
2hr M |
4hrs M/T |
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| October (2nd week) |
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RD |
1hr E |
4hrs M |
1hr E |
RD |
2hr S/T |
4hrs M/T |
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| October (3rd week) |
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RD |
1hr E |
4hrs M |
1hr E |
RD |
1hr M |
5hrs M/T |
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| October (4th week) |
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RD |
1hr E |
3hrs M |
1hr E |
RD |
2hr E |
4hrs M/T |
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| November (1st week) |
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RD |
1hr E |
2hrs E |
1hr E |
RD |
RD |
Rainbow Ride |
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Ride Pace legend:at 90+ cadence
E = easy 39/19 gear or easier gear
M = medium pace 39/17/15 gears
S = steady pace 39/15 or 53/19 gears
SH = steady hard 53/17 gear
T = tempo 53/19/17/15 gears
RD = Rest day
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