Aims of year

1. Get a new PB at 10,25,50 and 100 miles
2. Ride national championships at 10,25,50 and National Hillclimb championships
3. Win a road race…

Jan – March

• Aim for 150-200 Miles a week.
• Ride mostly at 70-80% of HR.
• During February start first interval sessions. These interval session will be just be at or just below race pace. Maybe 90% of HR which equals 180 HB per minute.
• Duration of intervals to be increased from 5 minutes to 10 minutes. Also increase number of intervals so at end of February will be riding for 30 mins at 180 +
• Middle of March first races of Season – Hilly time trials of between 10 and 31 miles.

April and May

• Increase intensity and frequency of intervals in preparation for 10 mile TT Championship in middle of May.
• Intervals can now be at an intensity of greater than race pace. Up to 95% of HR at 190. Duration will be 3-4 minutes repeated several times. Usually I like to use hills for doing these intensity.
• In addition will be racing 10 and 25 mile TT

June and July.

Will continue racing at 10 and 25 miles but will also try to find time for 1 100 mile ride a week to help prepare for a 100 mile TT. If not every week then at least every other week. With racing and longer miles interval sessions may be only once a week.

August

Short break from racing whilst in New York. Maybe a couple of weeks not doing any intervals.

September

All focus is now on hill climb season. Mileage will be reduced, probably nothing over 50 miles.

Hill Intervals of twice a week, gradually increasing intensity to over 95% of HR.

Towards the end of September will start racing in hill climbs, looking for similar distances to National Championships in Bristol

October

Racing and training for Hill climbs with perhaps 1 recovery ride per week. And 1 or 2 rest days.

November

Racing season is over! No intervals for 3 months. Do some steady miles to wind down the season and not lose too much fitness for next year

December

Trying to get a few miles in, but will probably take 3 weeks off.