Here you will find
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.
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.
Rides Handcycles ForSale FAQ Links