Who’s ready for the July 11th San Jose Livestrong Challenge? I can say, without a doubt, “not me, not me!” I’m guessing I’m not the only one in that boat.
To help us all out, here’s the five week training plan from the June 2009 Bicycling Magazine. This schedule was created for those training for 25 to 50 mile charity events. (See the color coded pace descriptions at the bottom.)
There is no way on earth that I’d only need five weeks to prepare for this ride. So, I’m using this plan as a guide. I plan to spend the next two months working up to the Week One schedule, with the goal of riding Week One for the last couple of weeks of May. (Notice I say, “goal.” I’ll let you know how it goes!)
Happy cycling! See you on the trails!
Week One (June 7 to 13)
Total Hours: 6
Monday, June 7
OFF
Tuesday, June 8
1 hour Endurance Pace
Wednesday, June 9
1 hour Endurance Pace
Thursday, June 10
1 hour Recovery Pace
Friday, June 11
OFF
Saturday, June 12
2 hours Endurance Pace
Sunday, June 13
1 hour Recovery Pace
Week Two (June 14 to 20)
Total Hours: 7
Monday, June 14
OFF
Tuesday, June 15
1.5 hours Endurance Pace
Wednesday, June 16
1 hour Recovery Pace
Thursday, June 17
1 hour Endurance Pace
Friday, June 18
OFF
Saturday, June 19
2.5 hours Endurance Pace
Sunday, June 20
1 hour Endurance Pace
Week Three (June 21 to 27)
Total Hours: 8.5
Monday, June 21
OFF
Tuesday, June 22
1.5 hours Endurance Pace
Wednesday, June 23
1 hour Recovery Pace
Thursday, June 24
1.5 hours Endurance Pace
Friday, June 25
OFF
Saturday, June 26
3 hours Endurance Pace
Sunday, June 27
1.5 hours Endurance Pace
Week Four (June 28 to July 4)
Total Hours: 8
Monday, June 28
OFF
Tuesday, June 29
1.5 hours Endurance Pace
Wednesday, June 30
1 hour Recovery Pace
Thursday, July 1
1.5 hours Endurance Pace
Friday, July 2
OFF
Saturday, July 3
3 hours Endurance Pace
Sunday, July 4
1 hour Recovery Pace
Week Five (July 5 to July 11)
Total Hours: 3.5 + Event Day
Monday, July 5
OFF
Tuesday, July 6
1.5 hours Endurance Pace +
Wednesday, July 7
1 hour Recovery Pace
Thursday, July 8
1 hour Recovery Pace
Friday, July 9
OFF
Saturday, July 10
OFF
Sunday, July 11
Livestrong Challenge
Recovery Pace
Perceived Exertion Level (PEL) 1 to 4 (scale of 10)
A very slow pace; you’re able to hold a conversation.
Endurance Pace
Perceived Exertion Level 5 to 6
A pace that you can endure and speak; typical Saturday-ride effort.
Endurance Pace +
Endurance Pace with four 6-minute intervals at PEL of 9.
Perceived Exertion Level 9 (scale of 10)
A pace which you can’t speak, but not quite all out.
