Training Program for the Shanti House "Beshvil HaShanti" Bicycle Event
To properly execute the program, let's outline 3 main ranges for training:
Easy – LSD (long slow distance) pace – you can easily complete whole sentences while riding at a steady pace without great effort, light load on the legs. This is the range in which we would like to be over the course of long training session ahead of the event itself (for people who have a heart rate band/strap – 60-75% of the maximum heart rate).
Medium – Tempo pace – It is difficult to complete a complete sentences, increased breathing and accelerated heart rate (75-85% of maximum heart rate).
In this range, we would like to perform cycling intervals of a medium length of 10-20 minutes.
Difficulty – Threshold pace – It is difficult to speak, heavy and rapid breathing, high heart rate, general feeling of exertion (85-100% of maximum heart rate).
In this range, we would like to perform short cycling intervals of 30 seconds to 4 minutes.
General Comments:
In each workout, make sure to perform a good warm-up of 10-15 minutes (high leg rotation speed and low load in light gear) and a 10-minute release.
Riding at a high RPM, meaning an 80-90 rotation speed per minute, helps maintain energy over time and is therefore more efficient.
As a rule – midweek training will be shorter and will focus on intervals (interval training) in Medium to Difficult ranges and weekend training will focus on long hours on the bike in the Easy range.
So let's get down to work, here is the program itself:
Week 1 - Preparation
5-7 hours of cycling
Sunday – rest, flexibility & stretching exercises.
Monday – one hour of Easy cycling, 15 minutes of good warm-up, 35 minutes of riding at a constant pace (RPM 80+), 10 minutes rest. Pay attention to the position on the bike and any discomfort you may feel – this is the time to deal with it. For instance, adjust the height of the seat, and more… Make sure that the bicycle is in proper mechanical condition.
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging).
Wednesday – 75 minute Medium pace riding, good warm-up, central exercise – Tempo 3 * 6 minutes at a moderate pace (RPM 80+), 4 minutes rest between efforts, release.
Thursday – rest, flexibility & stretching exercises.
Friday – Easy 90 minute ride on a flat terrain, keep an RPM of over 80 and keep the upper torso and hands loose.
Saturday – Two and a half hours of Easy riding on a flat terrain with some hills, choose hills suitable for a low, easy gear in advance so that you can finish them still feeling strong and continue to keep up the pace on the flat terrain and when riding downhill.
Week 2 - Preparation
5-7 hours of cycling
Sunday – rest, flexibility & stretching exercises.
Monday – one hour of Easy cycling, good warm-up, constant pace (RPM 80+). Central exercise – perform 5 time every 5 minutes: increase the pedal strokes for 30 seconds (RPM 100+).
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging).
Wednesday – 90 minute Medium pace riding, good warm-up, central exercise 2*8 minutes at a moderate pace (RPM 85+), 6 minutes rest between efforts, release.
Thursday – rest, flexibility & stretching exercises.
Friday – Easy 120 minute ride on a flat terrain, in the second half of the ride – 10 minutes of Medium pace cycling (RPM 80+).
Saturday – Two and a half hours of Easy riding on a flat terrain with some hills, choose hills suitable for a low, easy gear in advance so that you can finish them still feeling strong and continue to keep up the pace on the flat terrain and when riding downhill.
Week 3
6-8 hours of cycling
Sunday – rest, flexibility & stretching exercises.
Monday – one hour of Easy cycling, good warm-up, constant pace (RPM 80+). Central exercise – perform 5 time every 5 minutes: increase the pedal strokes for 30 seconds (RPM 100+).
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging).
Wednesday – 90 minute Medium pace riding, good warm-up, central exercise 2*10 minutes at a Medium pace (RPM 85+), 8 minutes rest between efforts, release.
Thursday – rest, flexibility & stretching exercises.
Friday – Easy 120 minute ride on a flat terrain, in the second hour of the ride – 12 minutes of Medium pace cycling (RPM 85+).
Saturday – 3 hours of Easy riding on a flat terrain with some hills, with short inclines of 2-5 minutes of cycling at Medium pace (RPM 70-75+). Pay attention to the average cycling speed and the number of stops needed to refill water and rest.
Week 4
6-8 hours of cycling
Sunday – rest, flexibility & stretching exercises.
Monday – 75 minutes of Easy cycling, good warm-up, constant pace (RPM 85+). Central exercise at Medium level. Every 3 minutes increase the pedal strokes for 30 seconds (RPM 100+).
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging).
Wednesday – 90 minute Medium pace riding, good warm-up, central exercise 2*12 minutes at a Medium pace (RPM 85+), 8 minutes rest between efforts, release.
Thursday – rest, flexibility & stretching exercises.
Friday – Easy 135 minute ride on a flat terrain, in the second hour of the ride – 15 minutes of Medium pace cycling (RPM 85+).
Saturday – 3 and a half hours of Easy riding on a flat terrain with some hills.
Week 5 – Increase intensity
6-8 hours of cycling
Sunday – rest, flexibility & stretching exercises.
Monday – 90 minutes of Medium cycling, good warm-up, Power Tempo exercise 2*10 minutes at Medium pace. (Relatively low RMP 70-75). 5 minutes recovery between efforts, release.
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging).
Wednesday – 90 minute Medium pace riding (RPM 90+), Pyramid exercise after a good warm-up – half a minute Difficult, half a minute Easy, one minute Difficult, one minute Easy, minute and a half Medium, minute and a half Easy, two minutes Medium, two minutes Easy, minute and a half Medium, minute and a half Easy, one minute Difficult, one minute Easy, half a minute Difficult, release of at least 10 minutes.
Thursday – rest, flexibility & stretching exercises.
Friday – Easy 150 minute ride on a flat terrain, in the first and second hour of the ride – 10 minutes of Medium pace cycling (RPM 85+).
Saturday – 4 hours of Easy riding on a flat terrain with some hills, during inclines cycling at Medium pace. It is advisable to include 10 seconds standing every 2 minutes, and move to a more difficult gear beforehand.
Week 6 – Reduce intensity
6-8 hours of cycling
Sunday – rest, flexibility & stretching exercises.
Monday – 60 minutes of Easy cycling, ride at any speed you prefer to a nice café.
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging). You can replace this with a Yoga lesson, Pilates, or exercise at home.
Wednesday – 75 minute Easy pace riding central exercise after a good warm-15 minute Tempo at Medium load, and release.
Thursday – rest, flexibility & stretching exercises.
Friday – Easy 90 minute ride, constant and moderate pace.
Saturday – 3 and a half hours of Easy riding on a flat terrain with some hills, during inclines cycling at Medium pace (RMP 70-75). It is advisable to include at least 15 seconds standing every few minutes, and change to a more difficult gear beforehand.
Week 7
7 – 9 hours of cycling
Sunday – rest, flexibility & stretching exercises.
Monday – 90 minutes of Medium cycling, good warm-up, Power Tempo exercise 2*10 minutes at Medium pace (RMP 85+). 5 minutes recovery between efforts, release.
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging).
Wednesday – 90 minute Medium pace riding (RPM 90+), Pyramid exercise after a good warm-up – half a minute Difficult, half a minute Easy, one minute Difficult, one minute Easy, minute and a half Medium, minute and a half Easy, two minutes Medium, two minutes Easy, minute and a half Medium, minute and a half Easy, one minute Difficult, one minute Easy, half a minute Difficult, release of at least 10 minutes.
Thursday – rest, flexibility & stretching exercises.
Friday – Easy 150 minute ride on a flat terrain, in the first and second hour of the ride – 10 minutes of Medium pace cycling (RPM 85+).
Saturday – 4 hours of Easy riding on a flat terrain with some hills, during inclines cycling at Medium pace. It is advisable to include 10 seconds standing every 2 minutes, and change to a more difficult gear beforehand. Note and try your preferred nourishing food – banana, dates, pita, snacks, etc.
“A human ride that connects the Shanti Houses with bicycle riding”
Week 8
8 – 10 hours of cycling
Sunday – rest, flexibility & stretching exercises.
Monday – 90 minutes of Medium cycling (RMP 85+), good warm-up, Tempo exercise 2*10 minutes at Medium pace, half a minute at the end of each effort pushing with all the strength you have left, 5 minutes recovery between efforts, release.
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging).
Wednesday – 90 minute Difficult pace riding (RPM 90+), difficult Pyramid exercise after a good warm-up. Push as hard and you can and keep it up throughout – 2 minutes Difficult, 2 minutes Easy, 3 minutes Difficult, 3 minutes Easy, 4 minutes Difficult, 4 minutes Easy, 3 minutes Difficult, 3 minutes Easy, 2 minutes Difficult, release.
Thursday – rest, flexibility & stretching exercises.
Friday – Easy 150 minute ride on a flat terrain, in the first hour of the ride – 10 minutes of Medium pace cycling (RPM 85+), in the last hour of the ride, 2*5 minutes at Medium pace.
Saturday – 4 and a half hours of Easy riding on a flat terrain with some hills, during inclines cycling at Medium pace (RPM 75-80, maximal heart rate). The goal is to preserve energy and cycle as continuously and flowingly as possible.
Week 9
9 – 11 hours of cycling
Sunday – rest, flexibility & stretching exercises.
Monday – 90 minutes of Medium cycling, good warm-up, 4*3 minutes at Difficult pace beginning with a standing sprint of 10 seconds and then a fixed high speed (RPM 90+), ending with a standing sprint of 10 seconds, 3 minutes rest between efforts, a good 10 minutes release.
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging).
Wednesday – 90 minute Medium pace riding (RPM 85+), Tempo exercise 2*12 minutes at Medium pace, half a minute at the end of each effort pushing with all the strength you have left, 6 minutes recovery between efforts, release.
Thursday – rest, flexibility & stretching exercises.
Friday – Easy 3 hour ride on a flat terrain, in the first hour of the ride – 10 minutes of Medium pace cycling (RPM 85+), in the last hour of the ride, 2*2 minutes at Difficult pace with 2 minutes of recovery.
Saturday – 5 and a half hours of Easy riding on a flat terrain with some hills, during inclines cycling at moderate Medium pace (RPM 75-80, 80% of maximal heart rate). The goal is to preserve energy and cycle as continuously and flowingly as possible.
Week 10
6 – 8 hours of cycling, reducing the intensity, tapering off before the event
Sunday – rest, flexibility & stretching exercises.
Monday – 90 minutes of Easy cycling, good warm-up, 20 minutes of constant Medium pace (RPM 85+), release.
Tuesday – 30 – 60 minute training in another sport (swimming, strength training or walking / jogging). You can replace this with a Yoga lesson, Pilates, or exercise at home, and avoid any excess load or effort before the event.
Wednesday – 60 minute Easy pace riding, after good warm-up, every 5 minutes a short sprint 10 10 seconds (RPM 100+), in total 5 sprints to sharpen, and then release.