| Week |
Mon
Easy |
Tues
Pace |
Wed
Brisk |
Thurs |
Fri
Pace |
Sat
Pace |
Sun
Pace |
Weekly
Mileage |
| 1 |
6 |
10 |
12 |
Off |
10 |
20 |
9 |
67 |
| 2 |
7 |
11 |
13 |
Off |
11 |
24 |
10 |
76 |
| 3 |
8 |
13 |
15 |
Off |
13 |
28 |
11 |
98 |
| 4 |
8 |
14 |
17 |
Off |
14 |
32 |
13 |
98 |
| 5 |
9 |
15 |
19 |
Off |
15 |
37 |
14 |
109 |
| 6 |
11 |
15 |
21 |
Off |
15 |
43 |
16 |
121 |
| 7 |
12 |
15 |
21 |
Off |
15 |
49 |
18 |
133 |
| 8 |
13 |
15 |
25 |
Off |
15 |
55 |
20 |
143 |
| 9 |
15 |
15 |
25 |
Off |
15 |
55 |
20 |
145 |
| 10 |
15 |
15 |
25 |
Off |
18 |
59 |
25 |
157 |
| 11 |
15 |
20 |
25 |
Off |
18 |
64 |
25 |
167 |
| 12 |
15 |
20 |
25 |
Off |
18 |
35 |
75 |
188 |
| 13 |
15 |
20 |
20 |
Off |
15 |
25 |
65 |
160 |
| 14 |
10 |
10 |
15 |
Off |
15 |
20 |
30 |
100 |
| 15 |
10 |
10 |
15 |
Off |
5/10 easy |
Off |
PDC-100 |
Recovery! |
(Miles are indicated in the columns under the days of the week.)
Easy: easy cadence; smooth, light tension; rhythmic flow to peddle stroke
Pace: speed you can maintain for much of the route
Brisk: a harder workout in terms of pace and/or tension/gearing
Your training regimen should fit your fitness level, time constraints, and personal goals. If you need more time to reach your desired training level, start earlier and extend the training time frame.
If possible, ride the actual Dempsey Challenge course roads. And remember, Maine roads bear the scars of changing seasons, so high performance, lightweight wheels and tires are not recommended.
Tapering off your training regiment a couple of weeks before the event may better ensure superior results. The optimum training volume (number of miles) reduction can be 40 to 60 percent, but the intensity of workouts should be maintained.
Courtesy of: The Maine Cycling Club, your local cycling club and home of the Dempsey Challenge!
www.mainecyclingclub.com
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