	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 1 5 hours		1hr -- (Physical Test)		1hr -- Aerobic		2hrs Endurance Group Ride	1hr Speed Session
Week 2 5.5 hours		1hr -- Aerobic		1.5hrs -- Aerobic		2hrs Endurance Group Ride	1hr Speed Session
Week 3 6.5 hours		1hr -- Aerobic	1hr -- Easy Ride	1.5hrs -- Aerobic		2hrs Endurance Group Ride	1hr Speed Session, Racing
Week 4 6 hours		1hr -- Aerobic		1.5hrs -- Aerobic		2hrs Endurance Group Ride	1.5hrs Easy Training
Week 5 7 hours		1hr -- Aerobic	1hr -- Easy Ride	1.5hrs -- Aerobic		2.5hrs Endurance Group Ride	1.5hrs Intervals
Week 6 6.5 hours		1hr -- Aerobic	1hr -- Easy Ride	1.5hrs -- Aerobic		2hrs Endurance Group Ride	1hr Racing
Week 7 8 hours		1.5hrs -- Aerobic	1.5hrs -- Easy Ride	1.5hrs -- Aerobic		2.5hrs Endurance Group Ride	1hr Racing
Week 8 7 hours		1.5hrs -- Aerobic		1.5hrs -- Aerobic		2hrs Endurance Group Ride	2hrs Easy Ride
Week 9 10 hours		1.5hrs -- Aerobic	2hrs -- Easy Ride	1.5hrs -- Aerobic		3.5hrs Endurance Group Ride	1.5hrs Easy Ride or Racing
Week 10 10 hours		1.5hrs -- Aerobic	2hrs -- Easy Ride	1.5hrs -- Aerobic		3.5hrs Endurance Group Ride	1.5hrs Easy Ride or Racing
Week 11 9 hours		1.5hrs -- Aerobic	1hr -- Easy Ride	1.5hrs -- Aerobic		3hrs Endurance Group Ride	2hrs Racing
Week 12 8 hours		1.5hrs -- Aerobic	1hr -- Easy Ride	1.5hrs -- Aerobic		2.5hrs Endurance Group Ride	1.5hrs Easy Ride or Racing

Sally's Ride Tamar Valley Cycle Challenge Results

Sally's Ride Tamar Valley Cycle Challenge

12 Week Bike Fit Training Program

Courtesy of Mark Connelley - Bike Fit Tasmania - Conditioning Coach mark.connelley@efm.net.au / 0408 134214

View the schedule

View/Download program as .pdf

This is a 12 week training program designed for a wide range of road cyclists, mountain bikers etc. This program can be used just as it is. Read the instructions, adjust to suit you fitness and start.

Even better: There are great options for customization. Thus, you can plan your workouts based on your own test results with your heart rate monitor or power meter. If you need advice on how to customize your training program, feel free to contact Mark Connelley - 0408 134 214.

This training program is a guide and will prepare you for road cycling or Mountain Bike riding with an average training amount of 6~12hours / week.

Interval sessions are based on your own indoor training programs. Interval training can be done on a home trainer, spinning bike, road bike, track bike or even mountain bike. Use the gym for core strength work and general conditioning.

For further information contact mark.connelley@efm.net.au.

Remember it is consistency that makes you a stronger rider, not just one hard week of cycling, small adjustments over time will help you to become a better cyclist.

Frequency, Intensity and Duration
These are the main three ways to change the total work load in a training week. E.g.1) if you train more frequently, 2) ride with a higher intensity (more racing, more intervals) and 3) simply just ride more, you will force your body to adapt to these challenges.

This way you can reach a higher level of fitness, but your body will not allow you to increase the total workload too fast.

Nutrition Information

Courtesy of Kristen Legrand - EFM Launceston

3 FOOD GROUPS TO ENHANCE YOUR CYCLING PERFORMANCE FOR SALLY’S RIDE 09 (pdf)