Crank the Shield Training Plan

Week 2 of the Second Block. You guys must be getting Fit !!!

How is your nutrition during the day ? Making sure to keep fueled during day to fuel post-work rides ? 

Check out our resources page for a link to Hammer Nutrition Guidelines. They are invaluable for the endurance athlete. 

1) Threshold

   - Warmup well ~30min some sprint efforts can help here. 

             - complete 4-6 x 8 min @ 85-88% of MHR or 8-9 / 10 RPE

                         * breathing should be noticeable and deep but Not excessive as in a max/TT effort

                         ** great to do this on same gravel road loop to track performance. 

2) Endurance+Tempo

 - 1.5 hours at endurance pace- below 75% MHR

Then

   2x15 min at 78%-83% of Max heart rate

If you can do this offroad even better

End with 15min easy spinning

3) Long Endurance 3-4.5hrs this week. Nice and steady 65-75% or a few times up to 80% if offroad.
   - Keep RPE around a 7/10 for total ride today.
   - ***** Remember to use this ride as a prep ride for event. Use your pack, your nutrition strategy, carry your tools and extra clothes. What are you using for chamois creme ? *****

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