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Here you will findTraining near Harties information on training for handcycling, use of supplements, what works and what doesn't work for us.     
All information is tried and tested before being posted.




Handcycling Training Program

So here we are, ready to kick off the training program - remember to keep a log of your training! This training program assumes you are already reasonably fit for handcycling, and will prepare you for a 100km ride.


Easy Century Training – To Ride 100 Km

Week

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

Weekly

 

Easy*

Pace*

Brisk*

Pace*

 

Pace*

Pace*

Mileage

1.

6

10

12

10

Off

30

9

77

2.

7

11

13

11

Off

34

10

86

3.

8

13

15

13

Off

38

11

98

4.

8

14

17

14

Off

42

13

108

5.

9

15

19

15

Off

47

14

119

6.

11

15

21

15

Off

53

16

131

7.

12

15

24

15

Off

59

18

143

8.

13

15

25

15

Off

65

20

153

9.

15

15

25

15

Off

65

20

155

Cent Wk

15

15

25

10

Off

5 Easy

Century

170

 

 

 

 

 

 

 

 

1,240

* “easy” means a leisurely ride; “pace” means matching the speed you want to maintain during the century; “brisk” means riding faster than your century speed



Killer intervals for VO2 max (fit these in on "brisk" training sessions)

All intervals should be done with an intensity found in the maximum power test.

3 x (3 + 3min.)
This one is a winner. Done correctly you got 9 minutes effective training at your VO2 max. You can make a little twitch to this one by making the recovery period shorter. That will give you more time with maximum oxygen consumption.

5 x (40 + 20sec.)
I like this one very much even though it is not as effective for your VO2 max as interval program no. 1. It is though very good for race preparation and is very often used in the personal training programs I make for my riders. Normally I recommend 3 to 4 sets.

1 x 5min
This is the hard way. I do not recommend it, but it works.

12-20 x (30+30sec)
Really like this workout and currently this is my favourite workout if you want to boost your VO2 max quickly. Based on scientific studies these intervals are some of the best in theory. But like in all other training situations and it is important to be motivated for the thing you decide to do.






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