This 20 week training program is a general program and is not designed for anyone specific and will give you a good guideline on how to prepare for the Trans Baviaans and if followed will leave a smile on your face once going over the finish line. Hopefully this will ensure that you will come back in the future for many years to come.
Although this is a generalized training program, I still follow sound training methods and proper periodization. The only difference with this program is, you will be training from your maximum heart rate. All specialized training is designed around lactate. If you would like a training program designed for yourself, then contact me personally.
Before you embark on this program and if you intend to use a heart rate monitor, you need to determine your maximum heart rate. You have two options to follow:
First, determine your average resting heart rate, measure your heart rate in morning before you get out of bed for 3 days then average it out.
Next find your maximum heart rate:
220 minus your age = Estimated maximum heart rate
Next subtract you estimated maximum heart rate from your resting heart rate, multiply this value with the percentage intensity and then add the resting heart rate up again, this will give the given training zone.
Athlete 40 years of age and resting heart rate of 38 beats per minute
220 – 40 = 180 (estimated maximum heart rate)
180 – 38 = 142
142 X .60% = 85
85 + 38 = 123 = 60%
Go find a long hill and do a proper warm up then zero heart rate monitor and ride as hard as you can up the hill until you cannot carry on any more. The maximum heart rate from this test will then be your maximum heart rate. Don’t die in the process of doing this test.
As you can see, the training is in four week blocks and anyone who has not been on the bicycle will be able to start with this program, I assume you are all unfit, but by the 15th of August you will all be racing snakes.
Zone 1 50 to 60% of maximum heart rate
Zone 2 65 to 75%
Zone 3 75 to 85%
Zone 4 85 to 92%
Zone 5 92 to 100%
You need to keep your heart rate in the training zones, but remember when you go uphill, your heart rate will be over zone 1, 2 or 3, this is okay, as long as you keep a steady rhythm uphill. The goal is when you are finished with your ride, your average heart rate should fall in the required zone, i.e. zone 2; 140 to 156bpm.
Download the FULL training program in PDF format here.