![]() ![]() Make sure it is clean and that there is plenty of life left in the brake pads and chain. Your bike as well as your body is taking on its biggest challenge of the year, so it needs to be in tip-top condition. “Include at least two rest days in the final week before the big ride.” One or two short, sharp sessions during the final 10 days can be effective in keeping your engine primed without causing too much fatigue. “Around 10 days out from the event, start cutting down the duration of your long rides to a maximum of three hours,” says Mellor. Yes, a taper allows your body to freshen up and consolidate training gains. Repeat the session once every seven to 10 days. Be warned, though, long blocks of sweetspot are hard! Start with two times 15 minutes, adding a third and fourth interval only once you feel ready. Riding at around 90% of your FTP is a level of intensity that is uncomfortable but manageable and fast-tracks your sustainable power. Sweetspot training is great for long ride preparation. “There’s a time and place for shorter interval sessions, especially when working a full-time job, but for long rides, you need base endurance.” A long day out, such as a 100-mile ride, places big demands on your aerobic system, meaning you need to be able to churn out Zone 1 and 2 intensity for long periods of time. “Long, easy rides are the key,” says Mellor. ![]() “Instead, aim for a slow progression, increasing volume by 10% per week.” This steady progression allows your body time to adapt to the increase in volume, reducing the likelihood of overtraining, injuries and illness. “If your normal volume is six hours a week, you can’t jump straight into a 12-hour training week,” says Mellor. Nor should you ramp up your volume too dramatically. No, you do not need to have completed the distance in a single ride during your training. Accumulated time on the saddle is what matters most.” Focus on putting in the hours at a sustainable pace and keeping stops to a minimum.ĭo I need to complete the target distance in training? “After that, shorter rides of three to four hours should be enough. “If you’re aiming for 100 miles, I would suggest doing a five-hour ride nine weeks out, followed by a six-hour ride six weeks out,” advises Mellor. Just some adjustable dumbbells would get you decently far in the program.Ideally you’ll have put in at least 10 weeks of consistent riding, steadily building up your endurance and mileage. I've gone from skinny fat to being in decent shape in just a few months with what doesn't feel like a ton of effort. It's varied enough to not get boring either. I've been doing Strong Curves for about 5 months now, and I've seen huge improvements in my strength. My set up would work for most strength programs. It's a mix of new and used, and cost me less than a year of gym membership. I have a squat rack, bench, chin up bar, barbell and dumbbell handles, and about about 300 lbs of plates. It doesn't take a ton of equipment to have a decent setup. I've slowly built my own home gym over the past few months. It's more of a hassle than powerblocks to switch weights, but significantly cheaper (100$ Canadian vs. I would get a set of thin cheap plates (4 x 2.5lb, 5 lb and 10 lb) and screw on adjustable dumbbell handles. If finances are a big concern, I wouldn't bother with powerblocks. Remember weight loss is not always the motivation for fitness, and is not always the right answer.Please keep disparaging remarks about your body (including before photos) or others' bodies to a minimum.Be respectful of others on the subreddit, and please report comments that violate the rules for review.Here are some hints to make your stay enjoyable: The moderators also do private form checks should you feel uncomfortable about posting a public video. Have a question or suggestion about possible changes to the subreddit? Message the moderators. If the post falls into a Daily/Weekly thread, it will be removed and directed there. Posts covered by the FAQ will be removed and redirected to the Daily Simple Questions thread. Posts must be on the broad topic of fitness and physical health. Posts about injuries and eating disorders are not allowed. Tag NSFW (not safe for work) posts/comments. Shopping, Gear, Clothing, Equipment etc Weekend At home/limited equipment workout resources However, all genders are welcome to contribute, all we ask is that you abide by the rules. We're a community targeted at female and gender non binary/gender non conforming redditors to discuss fitness. READ THE FAQ AND THE RULES BEFORE POSTING ![]() Please read the At home/limited equipment workout resources, the FAQ, current list of frozen topics, and the rules before posting. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |