endurance training

What’s The Plan? – Part 1

As the countdown at the bottom of this blog shows I have a mere 3 months to finely tune my body and sharpen my racing skills. That’s easier said than done, especially when you don’t have a plan.


As any physiotherapy student worth their salt will tell you, to achieve your goals they must first be SMART.

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time Oriented

So what is it that i need to achieve? Well on the 29th June I will be cycling continuously for 75 miles on a course known for its tough climbs and harsh downhill sections. What do the organizers have to say for themselves? “Notable climbs on offer are Bridle Lane with its distinct lack of contiguous tarmac, the never-ending Hindersitch lane, and the final cruelty of Rowsley Bar, which you won’t forget in a hurry!” Sounds like fun…

Based on current form, I recently cycled 35 miles in just shy of 2 hours, I could be in the saddle for as long as 4-5 hours, ouch! How on earth then do you even begin to train your body for such an ordeal? Lets take a look at setting some SMART goals and breaking this challenge down into manageable chunks.

End of week 4 – Cycle 50 miles continuously mostly flat terrain, improve core stability, and lower limb endurance. (50-60% maximum heart rate (MHR) or 2-3/10 rate of perceived exertion(RPE))

End of week 8 – Cycle 60 miles continuously shift in focus towards hill climbing, continue to develop core stability and lower limb endurance (60-75% MHR or 3-4/10 RPE)

End of week 12 – The time is upon us 75 miles do or die!

RPE Training Zones

As this is mostly an endurance based event, it stands to reason that i will be needing to train predominantly aerobically, this roughly equates as 50-80% of my MHR or 2-4/10 RPE. I will be applying this principle to whatever I do, be it weights at the gym or putting the hours in on the bike.

Having broken the task down into more manageable goals, I’m starting to feel better already… I will try to post a more in-depth look at my training regime in the coming week.