How To Tuesdays: #Beginner371 for Momentum 94.7 [[ 12 days left ]]

This year’s Momentum 94.7 Cycle Challenge is taking place on the 9th (mountain bike) and 16th of November (road). We have decided to post a training plan for beginner riders here weekly and we hope you  are starting to feel ready; there are only 12 days left!

If you would like to adapt the plan to suit your strength and fitness levels or have a different goal that you are working towards please feel free to contact Wesleigh on wesleigh@mobiletrainers.co.za. He is a mobile personal trainer which means he comes to you (no gym contract or own equipment necessary) and is focused on a creating a completely customised and personalised training plan suitable for you.

We will be updating our Twitter and Facebook pages daily (follow the #Beginner371hashtag) with the program too so be sure to follow us there to stay updated :)

 Wednesday, 5 November – 90-120 minute spinning / ride session

 

 Thursday, 6 November – Rest

 

Friday, 7 November – 90 minute spinning / ride session

Give this 15 minute full body stretching routine a try!

Saturday, 8 November – Rest

 

Sunday, 9 November- Hit the road or your favourite trail and see what you can do! Have fun!

 

Monday, 10 November – Rest

 

Tuesday, 11 November – High intensity session

  • 10 minutes warm-up .
  • 5 minutes at 80-90% of your maximum effort.
  • 5 minutes cool-down.

 

Wednesday, 12 November – High intensity session

  • 10 minutes warm-up .
  • 4 minutes at 80-90% of your maximum effort.
  • 5 minutes cool-down.

 

 

Thursday, 13 November – High intensity session

  • 10 minutes warm-up .
  • 3 minutes at 80-90% of your maximum effort.
  • 5 minutes cool-down.

 

 

Friday,  14 November – High intensity session

  • 10 minutes warm-up .
  • 2 minutes at 80-90% of your maximum effort.
  • 5 minutes cool-down.

Get an early night, if you are nervous you won’t get much sleep the night before race day.

 

 

Saturday, 15 November – High intensity session

  • 10 minutes warm-up .
  • 1 minutes at 80-90% of your maximum effort.
  • 5 minutes cool-down.

Rest your legs by staying off your feet for the rest of the day. Hydrate, eat well and have an early night.

 

 

Sunday, 16 November – RACE DAY

  1. Arrive ahead of your start time so you can get a small warm-up ride in before you go to your starting batch.
  2. Pace yourself carefully by allowing yourself to warm-up over the first 20km.
  3. Give it your all in the last 10-20km.
  4. Have a great ride and don’t forget the sunblock.

Check out our post on how to prep for your first race .

 

 

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