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Endurance Sports

Barrelman - 9 weeks
Cycling Preparation Program

Week 1 - 24th of July

Monday: Rest or easy recovery ride (30-45 minutes)  + Strengh training 1.5 Hours
Tuesday: Interval training - Warm up for 10 minutes, then alternate between 3 minutes of hard effort (80-90% of your maximum intensity) and 3 minutes of easy recovery for a total of 30-40 minutes.
Wednesday: Endurance ride - Aim for a steady pace for 60-75 minutes.
Thursday: Rest or easy recovery ride (30-45 minutes) + Strengh training 1.5 Hours
Friday: Hill repeats - Find a moderate hill and do 5-6 repetitions of climbing at a challenging effort. Recover on the descents. Aim for a total of 60 minutes.
Saturday: Long, steady ride - Go for a comfortable, steady-paced ride for 90-120 minutes.
Sunday: Rest or easy recovery ride (30-45 minutes)

Week 2 - 31st of July

Monday: Rest or easy recovery ride (30-45 minutes) + Strengh training 1.5 Hours
Tuesday: Tempo ride - Ride at a sustained effort level, about 70-80% of your maximum intensity, for 45-60 minutes.
Wednesday: Interval training - Warm up for 10 minutes, then do 5-6 sets of 2 minutes hard effort (90-95% intensity) with 2 minutes of easy recovery in between. Finish with 5 mins cool-down.
Thursday: Rest or easy recovery ride (30-45 minutes) + Strengh training 1.5 Hours
Friday: Hill repeats - Find a challenging hill and do 6-7 repetitions of climbing at a hard effort. Recover on the descents. Aim for a total of 60-75 minutes.
Saturday: Endurance ride - Aim for a steady pace for 75-90 minutes.
Sunday: Rest or easy recovery ride (30-45 minutes)

Week 3 - 7th of August

Monday: Rest or easy recovery ride (30-45 minutes) + Strengh training 1.5 Hours
Tuesday: Tempo ride - Ride at a sustained effort level, about 75-85% of your maximum intensity, for 60-75 minutes.
Wednesday: Interval training - Warm up for 10 minutes, then alternate between 4 minutes of hard effort (90-95% intensity) and 3 minutes of easy recovery for a total of 35-45 minutes.
Thursday: Rest or easy recovery ride (30-45 minutes) + Strengh training 1.5 Hours
Friday: Hill repeats - Find a challenging hill and do 8-9 repetitions of climbing at a hard effort. Recover on the descents. Aim for a total of 75-90 minutes.  
Saturday: Endurance ride - Aim for a steady pace for 90-105 minutes.
Sunday: Rest or easy recovery ride (30-45 minutes)

Week 4 - 14th of August

Monday: Rest or easy recovery ride (30-45 minutes)
Tuesday: Tempo ride - Ride at a sustained effort level, about 75-85% of your maximum intensity, for 65-80 minutes.
Wednesday: Interval training - Warm up for 15 minutes, then alternate between 5 minutes of hard effort (90-95% intensity) and 3 minutes of easy recovery for a total of 45-55 minutes.
Thursday: Rest or easy recovery ride (30 minutes - 45 minutes)
Friday: Hill repeats - Find a challenging hill and do 9-10 repetitions of climbing at a hard effort. Recover on the descents. Aim for a total of 80-95 minutes.
Saturday: Endurance ride - Aim for a steady pace for 100-115 minutes.
Sunday: Rest or easy recovery ride (30-45 minutes)

Week 5 - 21st of August - Recovery Week

Monday: Rest or easy recovery ride (30-45 minutes)
Tuesday: Tempo ride - Ride at a sustained effort level, about 70-80% of your maximum intensity, for 45-60 minutes.
Wednesday: Interval training - Warm up for 10 minutes, then do 5-6 sets of 2 minutes hard effort (90-95% intensity) with 2 minutes of easy recovery in between. Finish with 5 mins cool-down.
Thursday: Rest or easy recovery ride (30-45 minutes)
Friday: Hill repeats - Find a challenging hill and do 6-7 repetitions of climbing at a hard effort. Recover on the descents. Aim for a total of 60-75 minutes. 
Saturday: Endurance ride - Aim for a steady pace for 75-90 minutes.
Sunday: Rest or easy recovery ride (30-45 minutes)

Week 6 - 28th of August

Monday: Rest or easy recovery ride (30-45 minutes) + Strengh training 1.5 Hours
Tuesday: Tempo ride - Ride at a sustained effort level, about 75-85% of your maximum intensity, for 65-80 minutes.
Wednesday: Interval training - Warm up for 15 minutes, then alternate between 5 minutes of hard effort (90-95% intensity) and 3 minutes of easy recovery for a total of 45-55 minutes.
Thursday: Rest or easy recovery ride (30 minutes - 45 minutes) + Strengh training 1.5 Hours
Friday: Hill repeats - Find a challenging hill and do 9-10 repetitions of climbing at a hard effort. Recover on the descents. Aim for a total of 80-95 minutes.
Saturday: Endurance ride - Aim for a steady pace for 100-115 minutes.
Sunday: Rest or easy recovery ride (30-45 minutes)

Week 7 - 4th of September

Monday: Rest or easy recovery ride (30-45 minutes) + Strengh training 1.5 Hours
Tuesday: Tempo ride - Ride at a sustained effort level, about 75-85% of your maximum intensity, for 80-100 minutes.
Wednesday: Interval training - Warm up for 15 minutes, then alternate between 8 minutes of hard effort (90-95% intensity) and 3 minutes of easy recovery for a total of 65 minutes.
Thursday: Rest or easy recovery ride (30 minutes - 45 minutes) + Strengh training 1.5 Hours
Friday: Hill repeats - Find a challenging hill and do 10-12 repetitions of climbing at a hard effort. Recover on the descents. Aim for a total of 90-100 minutes.
Saturday: Endurance ride - Aim for a steady pace for 125-150 minutes.
Sunday: Rest or easy recovery ride (30-45 minutes)

Week 8 - 11th of September

Monday: Rest or easy recovery ride (30-45 minutes) + Strengh training 1.5 Hours
Tuesday: Tempo ride - Ride at a sustained effort level, about 65-75% of your maximum intensity, for 60-80 minutes.
Wednesday: Interval training - Warm up for 10 minutes, then alternate between 4 minutes of hard effort (75-85% intensity) and 2 minutes of easy recovery for a total of 45 minutes.
Thursday: Rest or easy recovery ride (30 minutes - 45 minutes) + Strengh training 1.5 Hours
Friday: Hill repeats - Find a challenging hill and do 5-7 repetitions of climbing at a hard effort. Recover on the descents. Aim for a total of 60-80 minutes.
Saturday: Endurance ride - Aim for a steady pace for 75 minutes. + Strengh training 1.5 Hours
Sunday: Rest or easy recovery ride (30-45 minutes)

Barrelman - 9 weeks
Running Preparation Program

Week 1 - 24th July

Run 1: 5Km, Benchmark
Run 2: Speed Run 2: 6Km. 1KM Warm Up, 1Km fast + 1Km walk x 4, finish with 1Km cool down
Run 3: Long Run, 8Km, comfortable pace

Week 2 - 31st July

Run 1: Speed run, 1Km Warm Up, 10 min run, 1 min walk x 2, 1Km Cool Down
Run 2: Hills, 1 Km Hills repeat (100m up, walk down) x 5, 1Km Cool down
Run 3: Long, 10Km Benchmark

Week 3 - 7th August

Run 1: Speed run, 1Km Warm Up, 2min fast, 1 min recover x 4, 1Km Cool down
Run 2: Fartlek run, 1Km Warm Up, 10 min run, 1 mis easy x 4, 1Km Cool Down
Run 3: Long, 12Km steady pace run

 

Week 4 - 14th August

Run 1: Speed run, 1Km Warm Up, (400m fast, 1 min walk), (200m fast, 1 min walk), (100m fast, 1 min walk) x 4, 1Km Cool Down
Run 2: Hills, 1Km Warm Up, Hills repeat (100m up, walk down) x 10, 2Km Cool down
Run 3: Long, 14Km steady pace run

Week 5 - 21st August

Run 1: Fartlek run, 1Km Warm Up, 15 mins alternate between 1 min hard running and 1 min easy running, 1Km Cool Down
Run 2: Speed, 1Km Warm Up, 2Km fast, 1 min walk
Run 3: Long, 16Km steady pace run

Week 6 - 28st August

Run 1: Speed run, 1Km Warm Up, 10 min run, 1 min walk x 4, 1Km Cool Down
Run 2: Progression, 10Km Benchmark
Run 3: Long, 18Km steady pace run

Week 7 - 4th Sep

Run 1: Recovery run, 6Km very easy pace
Run 2: Hills, 1Km Warm Up, Hills repeate (100m up, walk down) x 10
Run 3: Long, 14Km steady pace run

Week 8 - 11th Sep

Run 1: Recovery run, 5Km very easy pace
Run 2: Rest, Electrolytes, carb loading
Run 3: Race, 21Km Enjoy the race

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