Free Cycling Training Plan to Kick Off 2010 - New Edition

The San Diego Century Bicycle Tour has partnered with legendary cyclist and coach John Howard (www.johnhowardsports.com) to assist you with your training for the San Diego Century on May 22. John's 18 week, 100+ mile training plan and the Trek group ride schedule below will prepare you for 55 miles at the Gran Fondo on March 7 and the full century distance at the San Diego Century Bicycle Tour.

If you are serious about your training, please review John’s video site at www.fittesystem.com. John has worked with more than 170 national champions, Ironman triathlon champions and Race Across America winners. He specializes in fitting cyclists for maximum performance and comfort. His program, FiTTE-Fitness, Training, Technique, Equipment- utilize a unique process mechanical adjustment and biomechanical assessment and mobilization of soft tissue as a component of the fit. This brief training plan focuses on the production of Power, Leg speed and increased Stamina. John’s program was designed for riders looking to improve their performance. The group rides listed at the bottom are incorporated into the program for optimal progression. The program adds more detail, mileage and depth to the last edition of the training plan.

Terminology:

S-Leg speed drills (spin class, trainer, rollers, fast road intervals)

B-Base, Done in middle gears at moderate speed

P-power-combo of big ring and small ring, sometimes incorporating hill repeats

AR-Active recovery, low zone spin to clear lactic acid from legs

R-Full Rest, day off, with nothing more rigorous than a good stretching program

G-Group ride, with other serious riders

SO-Solo ride done at your own pace dictated by how you feel.

Remember to stretch regularly, work on your core fitness daily. Get plenty of sleep before the longer or harder workouts.


18 Week Training Plan from www.johnhowardsports.com

DATE	MON	TUE	WED	THU	FRI	SAT	SUN	TOTAL
1/18-1/24	R	10 S	20 B	10P	10 AR	25 G	5 AR	80
1/25-1/31	R	15 S	25 B	10P	10 AR	30 G	5 AR	85
2/01-2/07	R	10 AR	20 B	10P	5 AR	30 SO	5 AR	80
2/08-2/14	R	15 S	25 B	10P	10 AR	35 G	5 AR	100
2/15-2/21	R	15 S	25 B	15P	10 AR	40 G	10AR	115
2/22-2/28	R	10 AR	25 B	10P	10 AR	45 SO	5 AR	100
3/10-3/7	R	15 S	25 B	15P	10 AR	50 G	10 AR	125
3/8-3/14	R	15 S	30 B	15P	10 AR	55 G	10 AR	135
3/15-3/21	R	15 AR	30 B	15 P	10 AR	55 G	10 AR	135
3/22-3/28	R	20 S	30 B	20 P	10 AR	60 G	10 AR	150
3/29-4/04	R	20 S	30B	20 S	10 AR	65 G	15 AR	160
4/05- 4/11	R	25 AR	30B	20 P	10 AR	70 G	15 AR	170
4/12-4/18	R	25 S	35B	20 P	10 AR	70 G	20 AR	180
4/19-4-25	R	25 S	35B	20P	10 AR	75 G	25 AR	190
4/26-5/02	R	25 AR	35 B	20 S	10 AR	85 G	25 AR	200
5/03-5/09	R	30 S	35B	25P	10 AR	90 G	25 AR	215
5/10-5/16	R	30 S	35B	25P	15 AR	75 G	25 AR	190
5/17-5/23	R	30 S	35B	25S	15 AR	105G	5 AR	215
	All distances in miles.
	R = Rest			B = Base		SO = Solo Ride
	S = Speed drills			P = Power
	AR = Active Recovery			G = Group Ride

Take advantage of early registration and register now for the San Diego Century Bicycle Tour:
Put your riding plan into action by registering for the ride on May 22, 2010 at any distance (37, 66 or 103 miles). We hope you can use the training plans to pass on some great Southern California riding to your friends! Click here to register>>



TREK BICYCLE SUPERSTORE CENTURY TRAINING SERIES SCHEDULE:





Due to the California rains the schedule has been updated. For the latest information and resources from Trek for the training plan and group rides, click here>>.


Share


by Greg Hendrickson

Photo: John Howard