Thank you for your interest in Crank the Shield. We hope that we can provide some guidance along the way to help you reach your goals for this event!
As with past years we are focusing on people with 5-8 hours a week to train (approximately) but the general ideas in the plan are easily skewed to those with more experience/time. Please post any questions to the blog comments at the bottom of any posts and we would love to give some ideas or suggestions for your own specific situation.
This year's plan with include standard endurance rides as you would expect for a long event such as CRANK THE SHIELD but because we are looking to maximize the time we have on the bike we will gradually increase the amount of time we are spending at an honest tempo pace (80-83% of max HR or 8/10 RPE). Some running and cross-training can be supplemented in addition to the riding !
Every week we will also throw out some ideas for preparation and practice items like nutrition, bike tech, tactics and skills that will make your CTS experience successful.
Keep us posted on your progress.
Steve, Peter and Rachael.
Week 1 Training Objectives ( Setting some baselines )
Get in the following 3 rides on days you feel well rested.
- Supplement extra days with Steve and/or Peter's workout of the week
Warmup 20min then do a 6min max TT effort (record distance/watts and avg&max HR/cadence/power)
c) 1.5-2.5hrs Easy endurance this should not be intense but STEADY and in the 65-75%MHR range for most of ride. Can be mix of Road and MTB.
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