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Welcome to the first
Coaches Corner.
I plan to update date this at least once a month with any new
information or techniques that you can use in your own training
programs. Now that school holidays are upon us and the Christmas
season is in full swing, it is perfect timing to get those extra miles
into the legs, ready for the big events over the next few months.
For the first Coaches Corner I have provided a basic summer training
guide, including the organised rides and training sessions as below.
Feel free to use this as the basis of your own tailored program if
necessary. Please Note this is aimed at U17- Senior riders, U13/U15
riders should modify the program to suit (eg. 100km Ride should be
reduced to 50-60km etc, 1hr 30min rides to 1hr etc)
Organised Training Sessions are indicated in Blue.
If you require further information please
contact me.
Find the Core Exercises
Here
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|
Time |
Exercise |
Duration |
Notes |
|
MONDAY |
|
|
|
|
|
AM |
|
Road Ride |
1hr 30mins
2 x Ship/Jubilee Laps |
|
|
PM |
6:45 |
Track Training |
1hr 30mins |
Sprint Specific |
|
|
|
|
|
|
|
TUESDAY |
|
|
|
|
|
AM |
|
Rollers/Trainer
Core Exercises |
20mins
10mins |
Spinning on easy
gears |
|
PM |
6:00 |
Mad Mile Ride |
50mins |
|
|
|
|
|
|
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|
WEDNESDAY |
|
|
|
|
|
AM |
|
Road Ride |
1hr 30mins
2 x Ship/Jubilee Laps |
|
|
PM |
6:45 |
Track Training |
1hr 30mins |
Pursuit Specific |
|
|
|
|
|
|
|
THURSDAY |
|
|
|
|
|
AM |
|
Core Exercises |
10mins |
|
|
PM |
|
Rollers/Trainer |
30mins |
Spinning on easy
gears |
|
|
|
|
|
|
|
FRIDAY |
|
|
|
|
|
AM |
|
Rollers/Trainer |
20mins |
Spinning on easy
gears |
|
PM |
6:00 |
Track Racing |
3hrs |
|
|
|
|
|
|
|
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SATURDAY |
|
|
|
|
|
AM |
10:00 |
Group Recovery Ride |
45min – 1:30hr |
Easy roll – Meet at club gates (1-2
Jubilee Laps) |
|
PM |
|
REST |
|
|
|
|
|
|
|
|
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SUNDAY |
|
|
|
|
|
AM |
7:30 |
Group Ride |
3 – 3 ½ hrs |
100km Iron Knob & Return: Meet at
Railway Line. |
|
PM |
5:00 |
Track Training |
1hr 30min |
Optional |
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