About the 12 weeks,
In this 12 week program, I will set the 2 main sessions for the Week. These sessions will compliment each other and build you up to your event in 12 weeks. This will be a general program that covers events for Road and Mountain Biking up to 5 hour in duration. I will set your two main sessions and you cover your recovery and Aerobic rides. 1 session will be a specific indoor session and the other performed outdoors or indoors. Remember recover from these session is important. I will let you know each week the gap between each of these JetBlack sessions. Also, these sessions start at a point you should have good bike fitness or a strong base behind you. I suggest you perform a ZONE TEST before you start this program. This way you will get the best results. We will test half way through the program and near the end. Any questions just email me.
Week 5.. Recovery week, take it easy all week, Fitness test over the weekend.
Session 1: Aerobic development, leg speed
Warm up 10 minutes using a high cadence
Main Set.
30 seconds fast legs low resistance 30 seconds rest
1 minute fast legs low resistance ...30 seconds rest
1:30 fast legs low resistance...30 second rest
2minutes fast legs, low resistance....30 secs rest
2minutes fast legs, low resistance....30 secs rest
1:30 fast legs low resistance...30 second rest
1 minute fast legs low resistance ...30 seconds rest
30 seconds fast legs low resistance 30 seconds rest
5mins easy pedalling....then warm down or repeat if you feel up to it.
Tip: Fast legs with low resistance is great for pedalling technique, keep it nice and smooth
Session 2
Zone Test, As per the JetBlack APP or the Protocol you used last time.
Record average Watts and Heart rate.
Good luck.
Tip, You have done some good work over the past 4 weeks. Give it a nudge!!
