1. Skip to Content
  2. Skip to Navigation
  3. Skip to Search
Login
Not a Member?

Information

Training & Fitness

WB100907 CYCLE 1 WEEK 5

MONDAY 10th SEPTEMBER

 

EXERCISE 1 – CONDITIONING EXERCISES or GYM BASED STRENGTH TRAINING

 

Warm Up:     10’ cycling, mobility exercises and stretching
Exercise:       20 – 30’ strength training
Intensity:      RPE 2 – 4
Cool Down:    5’ cycling, followed by 15’static stretching

 

TUESDAY 11th SEPTEMBER

 

EXERCISE 2 – SPEED ENDURANCE TRAINING

 

Warm Up:  10’ jogging, mobility exercises and stretching
 
Exercise:  
- Set 1: Follow the arrows from the START – therefore your sequence of activities from the start is HI run, jog, sprint, jog, HI run, and walk
- Perform 5 laps of the above SE exercise (± 2’ per lap)
- Focus upon performing the different running speeds at the prescribed intensities.

 

 
-3’ Recovery

 

- SET 2: Follow the arrows from the START – therefore your sequence of activities from the start is HI run, jog, sprint, walk, HI run, jog, sprint and walk
- Perform 5 laps of the above SE exercise (± 2’20” per lap)
- Focus upon performing the different running speeds at the prescribed intensities.
Intensity:  RPE 7 - 9
Cool Down:  5’ jogging, followed by 15’static stretching

 

WEDNESDAY 12th SEPTEMBER

 

EXERCISE 3 – NON IMPACT INTERMITTMENT TRAINING

 

Warm Up:  10’ cycling, mobility exercises and stretching
Exercise:  Spinning Class (± 40’)
- If spinning class is not possible then either select an interval program on a gym cycle or perform an outdoor cycle session which takes in some hill and off-road cycling
Intensity:  RPE 6 - 8
Cool Down:  5’ cycling, followed by 15’static stretching

 

THURSDAY 13th SEPTEMBER

 

REST DAY

 

FRIDAY 14th SEPTEMBER

 

EXERCISE 4 – SPEED TRAINING

 

Warm Up:  10’ cycling, mobility exercises and stretching
Exercise:

 

- To the far side of the halfway line and back to the start constitutes 1 LAP
- Perform 6 LAPS of this exercise
- Try to start on every 2’ (giving an exercise duration of 12’)
- Your HR will provide a good indication of recovery prior to your next rep, with 60 – 65% HRmax being sufficient
Intensity:  RPE 2 – 4
Cool Down:  5’ cycling, followed by 15’static stretching

 

SATURDAY 15th SEPTEMBER

 

MATCH DAY 6

 

SUNDAY 16th SEPTEMBER

 

RECOVERY TRAINING

 

Exercise: 

 

- 25’ jogging / cycling at 55 - 70%HRmax, followed by 15’ static stretching
- Or 25’ Pool Session (walking, jogging and swimming)

 

Intensity: RPE 1