TRAINING PLAN -

250KM CHALLENGE

1
YOUR TRAINING PLAN - 250KM CHALLENGE
Welcome to your training programme for Bicycle Networks Around the Bay. Karmea is proud to be working alongside Bicycle Network
to support you in your training for this iconic and challenging event.

250KM RIDE FEATURES: COASTAL RIDING AND CLOSED ROADS

The 250km will benefit from 17km of coastal riding between Safety Beach
and Mornington, arguably the most beautiful stretch of the bay. This will
include 6.5km of closed roads (north bound) between Safety Beach and
Mount Martha. This was new in 2016 and it’s here again.

In essence, the 250km ride traces the entire coastline of Port Philip Bay
where ever possible. Also taking in the amazing Bellarine Peninsula like
no other ride option. But at 250km it isn’t for the faint hearted and some
good/solid training and preparation is needed.

This option is relatively flat, with an odd little bump, as well as rollers and
false flats, which contribute to 1,000metres of elevation gain.

The steepest parts of the 250km ride option occur as you ride out of Gee-
long into Drysdale with roughly 1.2kms of climbing, then just a gradual
climb with some rollers thrown in for 6km as you come out of Mornington
and head towards Frankston (the profile looks a lot worse than it is).

Karmea is a proud partner of the Bicycle Network Ascent programme, working to address the gender im-
balance in cycling, and aiming for 50:50 female to male riders by 2020. We extend a huge welcome to all
those female riders taking to road for this event, thank you for becoming the inspiration to others.

2
YOUR TRAINING PLAN
The sessions in this programme are geared to build weekly, increasing mile- more balanced rider. Please refer to the specific sessions at the back of this
age steadily, while building your strength and endurance towards your goal programme as a guide. If you are working with a trainer, attending classes or
distance. Weekday sessions are best completed on a trainer for consistency taking yourself to the gym the main thing to focus on is single leg work that
and maximum gains. Weekend sessions should be completed on the road. simulates muscle recruitment during cycling. Look to strength your glutes,
Riding in a bunch will be a big part of the event so ensure you are aware of quads, calves but don’t leave out your upper body as this also plays an im-
bunch ride etiquette and safety, and practice this in training. portant part in riding. Neck, and upper back are important. Your lower back
may need strength but you will gain more benefits from focussing on key
To easily help you, here is a quick guide to some of the terminology you will core stability work and increasing your flexibility in your lower back muscles.
see in your plan:
NUTRITION GUIDE:
CADENCE/RPM : As a very simple guide, you want to be consuming your body weight in kgs,
Although the course is relatively flat, hill work should form an essential part in grams of carbs PER HOUR on the bike. So if you weight 70kg, you need
of any training plan. Hill work translates well to power on the flats, increas- to be eating 70gms per hour. This can come in the form of bars, sports
ing your strength and endurance. To enable you to maximise the strength drink, bananas, gels, dates, baby food! Try it all out BEFORE the event and
gains from your hill sessions, all your specific hill work should be completed make sure your tummy is happy with what you are feeding it. Try to either
at 60rpm, seated. Focus on relaxed hands and upper body, working from a eat or drink something every 10mins, it often works well to alternate. Water
strong core and driving forwards into the hill with your glutes rather than should be in one of your bottles on the bike. Drink WATER ONLY with food,
your quads. If you don’t have a cadence sensor then just count the revolu- sports drinks should be taken alone. If you feel sick, don’t sweat it, skip a
tions of one leg for 15secs, it should be 15. Longer rides should be focused feed and switch to water until it all settles down.
on a higher cadence 80-90rpm so you don’t load up your legs and blow
yourself up! OTHER HINTS AND TIPS :
Train in the kit you will ride in. Practice load up your jersey pockets prior
STRENGTH/FLEXIBILITY: to the race day to ensure you can fit it all in. Practice changing a flat tyre if
These should form an important part of your training. Stretch after each you aren’t confident. Ensure you are running the right tyre pressure for the
session, focus on your tightest muscles, and dedicate 20mins in your rest event. If you have drop bags for food stops, ensure you work out what you
and cross train days to key muscles stretches. Working on strength enables want to put in them well before the race.
you to increase power, reduce the risk of injury and become an all-round

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TRAINING TO HEART RATE AND EFFORT LEVELS
Training to heart rate allows you to get maximum gains from your training. We find many athletes work to low in key sessions, and train to high on their
longer distance rides, desperate to get the miles in! Programmed recovery or easy spin sessions should be completed at an steady state heart rate. If you
don’t have a heart rate monitor, then we have included in the chart below a guide for perceived effort. You can keep it simple with easy, medium and hard
as your guides. Easy is a pace you can easily talk at (recovery, warm up, steady state, and cool down). Medium pace talking becomes a little breathless, you
are applying yourself in these sessions (hill and endurance work). Hard efforts are more of a yes no answer level (intervals, hills). Your long rides should be
done at an easy/medium pace.

Recovery
HEART RATE TEST
VERY
E1

Easy Aerobic Endurance This is best completed indoors on a stationary bike or turbo trainer. It can also be useful to have
EASY
50 – 60% of max HR
someone run the test for you so that you can focus on your effort rather than reading numbers.
Ensure that this is completed at the start of your programme when you are fully rested.
Comfortable
EASY EQUIPMENT : Heart rate monitor, turbo trainer.
E2A

Extensive Aerobic Endurance

STEADY
Steady, controlled, comfortable, efficient form
STATE
60 – 70% of max HR
THE TEST :
Warm up : 10 minutes
Comfortable/Uncomfortable
Intensive Aerobic Endurance
E2B

MEDIUM Main test : 10mins time trial at max consistent effort. The last minute is flat out maximum effort,
Strong, solid, controlled effort, not hammering
75% of max HR with a full on sprint for the last 30 seconds. This is where you take your heart rate reading. Note
that as soon as you stop the effort, your heart rate will spike slightly before starting to drop.
Stressful/Hard
Maximal Aerobic Endurance Cool down : 10mins easy spin down
E3

HARD
Just under threshold
80% of max HR
Once you have your max heart rate you can work out the percentages for the training zones
from the chart on the left.
Very Stressful
VERY Note that heart rate can be effected by many external factors. Tiredness can cause your heart
AT

Anaerobic Threshold
HARD
80 – 90% of max HR rate to be elevated, if you have completed a hard training block and are fatigued, your heart rate
will be lower. Weather can also be a factor, higher in hot weather and lower in cooler conditions.

Anaerobic Maximal During a longer workout, heart rate will not stay stable for the same intensity and will tend to
MAX

ALL
VO2 Max progressively rise due to cardiac drift. Heart rate is very slow to respond to changes in pace, it
OUT
90-100% of max HR
may take several minutes for heart rate to rise to the expected level. This can make certain inter-
val workouts hard to accurately pace using heart rate.

4
STRENGTH TRAINING SESSIONS
These training sessions can be completed at home with bodyweight or if you have weights available then feel free to add them in. As are training for
strength on the bike, and you need to train the following day, we are working with high reps low weights. Remember to warm up prior to commencing any
strength work with either a 10min easy spin on the bike, jog or row. Focus on form at all times, core must be engaged (think draw belly button to spine as
a simple cue). If in doubt please seek the help of an exercise professional for your workouts.
STRENGTH 1 STRENGTH 2 STRENGTH 3
WARM UP WARM UP WARM UP
10mins on stationary bike or treadmill 10mins on stationary bike or treadmill run 10mins on stationary bike or treadmill run

MAIN MAIN SET MAIN SET

Reps 21 of each (rest 2mins), 16 reps of each (rest 2mins), 60secs on 20secs off x sets Set one 2 x :
9reps of each. • Static lunge right 5 x squat jumps, 10 x single leg squats, 10 x squats, 10 x
• Squats (feet hip width) • Static lunge left bridge pulses (raising up and down)
• Side step up left leg • Squats (feet hip width) 5mins rest
• Side step up right leg • Bulgarian split squat (right foot up on step) Set Two 2 x :
• Push ups (from knees of feet) • Bulgarian split squat (left foot up on 10 x squat jumps, 20 x step ups, 20 x alternating lunges, 10
• Sumo Squats (feet wide apart) x single leg bridges pulses left leg, 10 x single leg bridges
• Wall hold (back to the wall, legs at right angles)
pulses right leg.
• Single leg static lunge left leg forward • Plank holds
• Single leg static lunge left right forward

COOL DOWN COOL DOWN COOL DOWN

10mins easy spin on bike or brisk walk 10mins easy spin on bike or brisk walk 10mins easy spin on bike or brisk walk
Stretch key muscles Stretch key muscles Stretch key muscles
STRENGTH 4 STRENGTH 5 STRENGTH 6
WARM UP WARM UP WARM UP
10mins on stationary bike or treadmill run 10mins on stationary bike or treadmill run 10mins on stationary bike or treadmill run

MAIN SET
MAIN SET MAIN SET
15 reps x 4
Every 2:30mins. i.e complete all exercises within 2mins 30, Descending Pyramid
• Alternating forward lunges
the time remaining is your rest. Start the next set on 2:30. (4 Reps 40 then 30, 20, 10 (rest 2mins between)
sets) • Renegade rows (high plank position, hands together,
• Planted up left (extend back leg at top of step to
raise one hand to bring elbow to ribs, repeat on other
• 10 x Squats (feet hip width) activate glute)
side)
• 10 x alternating cross lunges (front foot steps diagonally • Planted step up right
• Alternating side lunges
forward across your mid line) • Squat jumps
• Mountain climbers
• 10 x box jumps • Figure 4 Bridge pulse right (left ankle on right knee)
• Alternating back lunges
• 10 x mountain climber • Figure 4 Bridge pulse right
• Plank walks (high to low plank)

COOL DOWN COOL DOWN COOL DOWN

10mins easy spin on bike or brisk walk 10mins easy spin on bike or brisk walk 10mins easy spin on bike or brisk walk
Stretch key muscles Stretch key muscles Stretch key muscles

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 AROUND THE BAY 250KM CHALLENGE
1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY STRENGTH SPIN OUT TEMPO CROSS TRAIN 1:00:00 BUILD RIDE LONG RIDE
AM
5-11 JUN

BASE

1:00:00 1:00:00 1:00:00 30KMS 80KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in the ride: Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core. 10mins E2A 90rpm Ride all hills at 60rpm
STRENGTH SET Cadence 90rpm MAIN SET 25mins E2B 90rpm E2B.
5 x 6mins hill repeats 40mins Cadence 90rpm 5mins E3 +90rpm Rest of ride 90rpm.
E2A avg.
SESSION

as 3mins @60rpm E2B, high E2B

3mins @70rpm E3. COOL DOWN
3mins rest 10mins E1 90rpm
COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRENGTH 1 STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
SESSION PM

0:20:00 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
workout.

2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY POWER SPIN OUT GEARING CROSS TRAIN BUILD RIDE LONG RIDE
12-18 JUN

BASE

AM

1:00:00 1:00:00 1:00:00 1:00:00 30KMS 80KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in the ride: Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core. 10mins E2A 90rpm Ride all hills at 60rpm
POWER SET Cadence 90rpm MAIN SET 25mins E2B 90rpm E2B.
5 x 6mins @70rpm big Cadence 90rpm. 5mins E3 +90rpm Rest of ride 90rpm.
gear effort E2B. 3mins E2A avg.
5mins E2A
SESSION

rest, 20mins E2B

COOL DOWN 15mins E3
10mins E1 90rpm COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRENGTH 2 STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

workout.

6
3 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY STRENGTH SPIN OUT TEMPO CROSS TRAIN BUILD RIDE LONG RIDE
AM
19-25 JUN

BASE
1:00:00 1:00:00 1:00:00 1:00:00 40KMS 90KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Ride at good tempo high Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core. E2A into E2B and pace Ride all hills at 60rpm
Cadence 90rpm for the duration. E2B.
STRENGTH SET MAIN SET
5 x 6mins hill repeats 40mins Cadence 90rpm Rest of ride 90rpm.
as 3mins @60rpm E2B, high E2B E2A avg.
SESSION

3mins @70rpm E3. COOL DOWN

3mins rest 10mins E1 90rpm
COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 STRENGTH 3 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

workout.

4 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY POWER SPIN OUT GEARING CROSS TRAIN BUILD RIDE LONG RIDE
AM
26 JUN – 2 JUL

BASE

1:00:00 1:00:00 1:00:00 1:00:00 40KMS 90KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP 4 x 5mins hill climb @ Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm 60rpm E2B push last Ride all hills at optimum
Cadence 90rpm 30secs in same gear to cadence.
POWER SET MAIN SET
+70rpm E3
5 x 6mins @70rpm big Cadence 90rpm. Rest of ride 90rpm.
gear effort E2B. 3mins E2A avg.
5mins E2A
SESSION

rest, 20mins E2B

COOL DOWN 15mins E3
10mins E1 90rpm COOL DOWN
Trainer or Road 10mins E1 90rpm
Trainer or Road

STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 STRENGTH 4 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

workout.

7
5 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY TEMPO SPIN OUT GEARING REST DAY BUILD RIDE LONG RIDE
AM
3-9 JUL

REST WEEK
1:00:00 1:00:00 1:00:00 30KMS 60KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Swim, yoga, stretch only Easy spin out over hills & Rest week ride. Spin at
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm today. undulations. E2A max, 90rpm. Enjoy
BOOK A MASSAGE THIS Cadence 90rpm E2A @ 90rpm a coffee stop if you like
MAIN SET MAIN SET
WEEK 
30mins Cadence 90rpm Cadence 90rpm.
high E2B 10mins E2A
SESSION

10mins E2A 20mins E2B

COOL DOWN 10mins E3
10mins E1 90rpm COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

6 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY INTERVAL SPIN OUT ENDURANCE CROSS TRAIN BUILD RIDE LONG RIDE
AM
10-16 JUL

BUILD 1

1:00:00 1:00:00 1:00:00 40KMS 90KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in the ride: Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core. 10mins E2A 90rpm Ride all hills at 60rpm
INTERVAL SET Cadence 90rpm ENDURANCE SET 30mins E2B 90rpm E2B.
7 x 3mins @ 90rpm hard, 3 x 10mins 10min high 5mins E3 +90rpm Rest of ride 90rpm.
E2A avg
SESSION

2mins easy. E2B 90rpm, rest 3mins

COOL DOWN E1.
10mins E1 90rpm COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 STRENGTH 1 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength work. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

8
7 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY STRENGTH SPIN OUT ENDURANCE CROSS TRAIN BUILD RIDE LONG RIDE
AM
17-23 JUL

BUILD 1
1:00:00 1:00:00 1:00:00 40KMS 100KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in ride: Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core 30mins tempo high E2B Ride all hills at 60rpm
BOOK A MASSAGE THIS STRENGTH SET Cadence 90rpm ENDURANCE SET cadence focused at E2B.
WEEK 90rpm Rest of ride 90rpm.
6 x 4mins hill climb 3 x 10mins 90rpm as
alternating @60rpm 8mins E2B, 2min E3, rest E2A avg.
E2B seated, @60rpm E3 3mins E1/E2A.
SESSION

standing COOL DOWN

COOL DOWN 10mins E1 90rpm
10mins E1 90rpm

STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 STRENGTH 2 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength work. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

8 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY INTERVAL SPIN OUT POWER CROSS TRAIN BUILD RIDE LONG RIDE
AM
24-30 JUL

BUILD 1

1:00:00 1:00:00 1:20:00 40KMS 100KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Ride at good tempo and Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core pace for the duration. Ride all hills at 60rpm
INTERVAL SET Cadence 90rpm POWER SET E2B.
4 x 5mins @ 90rpm E3, 5 x 8min @70rpm big Rest of ride 90rpm.
SESSION

2mins E1/E2A gear effort E2B. Rest E2A avg.

COOL DOWN 4mins E1/E2A
10mins E1 90rpm COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL

PM

0:20:00 STRENGTH 3 0:20:00 0:20:00

Focus on tight muscles. Specific strength work. Focus on tight muscles. Focus on tight muscles.
SESSION

9
9 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY INTERVAL SPIN OUT ENDURANCE CROSS TRAIN BUILD RIDE LONG RIDE
AM
31 JUL-6 AUG

BUILD 1
1:00:00 1:00:00 1:20:00 40KMS 110KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in ride: Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core. 4 x 5mins hill climb @ Ride all hills at 60rpm
INTERVAL SET Cadence 90rpm ENDURANCE SET 60rpm E2B push last E2B.
30secs in same gear to Rest of ride 90rpm.
6 x 4mins @ 90rpm E3, 5 x 8mins as 6mins E2B,
+70rpm E3 E2A avg.
2mins E1 2mins E3.
SESSION

COOL DOWN Rest 3mins E1/E2A

10mins E1 90rpm COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRENGTH 4 STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength work. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

10 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY TEMPO SPIN OUT GEARING REST DAY BUILD RIDE LONG RIDE
AM
7-13 AUG

REST WEEK

1:00:00 1:00:00 1:00:00 40KMS 80KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Swim, yoga, stretch only Easy spin out over hills & Rest week ride. Spin at
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm today. undulations. E2A max, 90rpm. Enjoy
Cadence 90rpm E2A @ 90rpm a coffee stop if you like
ENDURANCE SET MAIN SET

30mins high E2B Cadence 90rpm.
SESSION

10mins E2A 10mins E2A

COOL DOWN 20mins E2B
10mins E1 90rpm 10mins E3
COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

10
11 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

ENDURANCE SPIN OUT SE SET BUILD RIDE LONG RIDE

REST DAY CROSS TRAIN
AM
14-20 AUG

BUILD 2
1:00:00 1:00:00 1:30:00 60KMS 120KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in the ride: Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core. 10mins E2A 90rpm Ride all hills at 60rpm
MAIN SET Cadence 90rpm MAIN SET 25mins E2B 90rpm E2B.
3 x 5mins with 1min rest 4 x 12mins as: 5mins E3 +90rpm Rest of ride 90rpm.
as: E2A avg.
3mins E2B60rpm
2mins E2B 80rpm 1mins easy
2mins E3 90rpm 2mins E3 90rpm
SESSION

1min AT +95rpm 2mins E2B 60rpm

3min bonus rest 1mins easy
5 x 3mins with 1min rest 3mins E3 90rpm
as: 4mins rest
1mins E3 90rpm COOL DOWN
1mins AT 100rpm 10mins E1 90rpm
1min MAX
COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRENGTH 1 STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength work. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.

12 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

GEARING SPIN OUT SE SET BUILD RIDE LONG RIDE

AM

REST DAY CROSS TRAIN

21-27 AUG

BUILD 2

1:00:00 1:00:00 1:30:00 60KMS 140KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in ride: Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core. 40mins tempo high Ride all hills at 60rpm
MAIN SET Cadence 90rpm MAIN SET 1 E2B cadence focused at E2B.
90rpm Rest of ride 90rpm.
3 x 12mins with 3mins 4 x 7mins with 5mins
spin recovery as: rest as 60rpm E2B. Last E2A avg.
2mins push to 70rpm
SESSION

4mins E2B 70rpm

high E2B.
4mins E2B 80rpm
5mins easy E1
4mins E3 90rpm
MAIN SET 2
COOL DOWN
1 x 15min 90rpm E2B
10mins E1 90rpm
COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRENGTH 2 STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength work. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

11
13 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

ENDURANCE SPIN OUT SE SET BUILD RIDE LONG RIDE

AM
REST DAY CROSS TRAIN
28 AUG-3 SEPT

BUILD 2
1:00:00 1:00:00 1:30:00 60KMS 160KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Ride at good tempo and Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 3mins E1 80rpm strength, core. pace for the duration. Ride all hills at optimum
MAIN SET Cadence 90rpm 3mins E2A 85rpm cadence
4 x 10mins as: 3mins E2B 85rpm Focus on 90rpm avg
E2A.
2:30mins E2B 2mins E3 90rpm
Practice race nutrition.
2:30mins high E2B 3mins roll recovery
2:30mins E3 MAIN SET
2:30mins AT 3 x 21mins as:
SESSION

3mins rest between 6mins 60rpm E2B

COOL DOWN 3mins 70rpm E3
10mins E1 90rpm 1mins 90rpm AT
1mins easy
6mins 60rpm E2B
3mins 70rpm E3
1mins 90rpm AT
4mins easy
COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRENGTH 3 STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00 0:20:00

Specific strength work. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.

14 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TEMPO SPIN OUT GEARING BUILD RIDE LONG RIDE

AM

REST DAY CROSS TRAIN

4-10 SEPT

REST WEEK

1:00:00 1:00:00 1:00:00 40KMS 100KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Easy spin out over hills & Rest week ride. Spin at
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core. undulations. E2A max, 90rpm. Enjoy
BOOK A MASSAGE THIS Cadence 90rpm E2A @ 90rpm a coffee stop if you like
ENDURANCE SET MAIN SET
WEEK 
SESSION

30mins high E2B Cadence 90rpm.

10mins E2A 10mins E2A
COOL DOWN 20mins E2B
10mins E1 90rpm 10mins E3
COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRENGTH 4 STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00 0:20:00

Specific strength work. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

12
15 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

INTERVALS SPIN OUT ENDURANCE BUILD RIDE LONG RIDE

AM
REST DAY CROSS TRAIN
11-17 SEPT

PREP
1:00:00 1:00:00 1:30:00 70KMS 180KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in ride: Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 4mins E1 80rpm strength, core. 4 x 5mins hill climb @ Ride all hills at optimum
MAIN SET Cadence 90rpm 4mins E2A 85rpm 60rpm E2B push last cadence
30secs in same gear to Focus on 90rpm avg
4 x 6mins w. 3mins 4mins E2B85rpm
+70rpm E3 E2A.
recovery as: 1mins E3 90rpm
2mins E2B 80rpm Practice race nutrition.
3mins roll recovery
SESSION

1mins AT 90rpm MAIN SET

2mins E2B 80rpm 3 x 20mins 90rpm as:
1mins AT 90rpm 10mins E2B high
COOL DOWN 7mins E3 solid
10mins E1 80rpm 2mins E3 high
5mins rest
COOL DOWN
10mins E1 80rpm

STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL

STRENGTH 5
PM

0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength work. Focus on tight muscles. Focus on tight muscles.

16 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

GEARING SPIN OUT POWER BUILD RIDE LONG RIDE

AM

REST DAY CROSS TRAIN

18-24 SEPT

PREP

1:00:00 1:00:00 1:30:00 80KMS 200KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in the ride: Ride a hilly route.
today. 15mins E1 90rpm easy out the legs. 10mins @ E1 strength, core. 10mins E2A 90rpm Ride all hills at optimum
MAIN SET Cadence 90rpm 4mins @ E2A 40mins E2B 90rpm cadence
3 x 10mins w. 4min 3mins @ E2B 5mins E3 +90rpm Focus on 90rpm avg
recovery as: E2A.
2mins @ E3
3mins E2B 80rpm Practice race nutrition.
1mins @ best effort
2mins E3 90rpm 5mins easy spin
3mins E2B 80rpm MAIN SET
SESSION

2mins E3 90rpm 4 x 8mins @90rpm as:

COOL DOWN 40secs big chain ring at
10mins easy spin E2A best power
down to E1 20secs small chain ring
easy
Repeat until 8mins is up.
5mins rest between
8mins efforts.
COOL DOWN
10mins E2A to E1

STRETCH & ROLL STRENGTH 6 STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength work. Focus on tight muscles. Focus on tight muscles.

13
17 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

INTERVALS SPIN OUT ENDURANCE BUILD RIDE LONG RIDE

AM
REST DAY CROSS TRAIN
25 SEPT-1 OCT

TAPER 1
1:00:00 1:00:00 1:30:00 80KMS 180KMS

Swim, yoga, stretch only WARM UP Easy E1/E2A cruise to WARM UP Run, swim, gym, Include in ride: Ride a hilly route.
today. 10mins E1 90rpm easy out the legs. 10mins E1 90rpm strength, core. 4 x 5min hill climb @ Ride all hills at optimum
INTERVAL SET Cadence 90rpm ENDURANCE SET 60rpm, E2B cadence
6 x 4mins @ 90rpm E3, 4 x 15mins 90rpm as push last 30secs in same Focus on 90rpm avg
SESSION

2mins E2A 10min E2B, 5min E3, rest gear to +70rpm E3 E2A.
COOL DOWN 3mins E2A. Practice race nutrition.
10mins E1 90rpm COOL DOWN
10mins E1 90rpm

STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL STRETCH & ROLL
STRENGTH
PM

0:20:00 0:20:00 0:20:00 0:20:00

Focus on tight muscles. Specific strength work. Focus on tight muscles. Focus on tight muscles. Focus on tight muscles.
SESSION

18 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TAPER WEEK MOBILISATION PRE RACE RIDE PRE RACE CHECK

AM

CROSS TRAIN REST DAY EVENT DAY

2-8 OCT

TAPER 2/RACE

REST DAY 1:00:00 1:00:00 0:40:00

Swim, yoga, stretch only WARM UP Swim, gym, strength, WARM UP Swim, yoga, stretch only Spin out on the bike, Around the Bay 250km!
today. 10mins E1 90rpm core. Avoid any heavy 10mins E1/E2A today. check the gears and
BOOK A PRE RIDE leg weights. brakes after travelling.
MAIN SET ENDURANCE SET
MASSAGE THIS WEEK Add in 3 x 1km lifts in
3x 3 x 10mins 10min E2B
pace with 4min recovery.
1mins E2B low 80rpm 90rpm, rest 3mins E2A.
1mins E2B high85rpm COOL DOWN
1mins E3 low 90rpm 10mins E1 80rpm
SESSION

1mins E3 95rpm
1mins E3high 100rpm
1mins AT 105rpm
1mins AT 110rpm
2mins recovery
COOL DOWN
10mins E1 80rpm

STRETCH & ROLL STRENGTH 4 STRETCH & ROLL STRETCH & ROLL
PM

0:20:00 0:20:00 0:20:00

Specific strength work. Focus on tight muscles. Focus on tight muscles.

SESSION

14
Karmea Performance Coaching provides everything you need for your endurance cycling and multisport adven-
tures. Our aim is to support your sporting journey, with targeted athlete training programmes, expert guidance
and mentoring from qualified coaches, and provide you with a supportive community in which you can thrive as
an athlete.

Our services include:

Athlete coaching packages - guiding you every step of the way towards your goal race. Targeted, balanced,
and specific to your aims.

Alpine training retreats – based in the Snowy Mountains the Karmea Ranch is the perfect place to eat, sleep,
train, repeat, under the guidance of your qualified and experienced Karmea coaches.

For more information call 0420 923 067 or visit www.karmeafitness.com

Always consult a qualified medical professional before beginning any new exercise program. Any content or information provided by “Karmea”, is for informational and educational purposes
only and any use thereof is solely at your own risk. “Karmea” bears no responsibility thereof.

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other
qualified health provider with any questions you may have regarding any medical condition prior to commencing any programme. All information contained in this programme, including but
not limited to text, graphics, images, information, third party information and/or advice, exercises, diets, psychology, websites, links, and or any other material contained herein are for informa-
tional and educational purposes only.

KARMEA
MULTISPORT HUB : Manly . NSW . 2095 TRAINING RETREAT : Jindabyne . NSW . 2627
Tel . 0420 923067 Email . wellbeing@karmeafitness.com

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