holiday camp
Holiday time is riding time!
The holidays are here, and you want to use the time you have to get as fit as possible. It is important to remember that just riding will not optimize your training hours; you need to be strategic about it.
The team at Absolute Motion has designed a 4-week Holiday Fitness Builder Training Plan, which will ensure you have a solid base fitness by the end of the holidays—without you having to spend every day or whole days on the bike.
This training plan is heart-rate based and free of charge. You can enjoy it either through Training Peaks or by following the instructions on our social media feed. Join our Strava Club and record your sessions. We will be following closely and the person who rides the most sessions will be gifted with a special belated KAP sani2c Christmas gift pack!
The Training Peaks plan is available here, and the Strava club here.
week 1
Purpose: This week is all about getting on the bike and riding.
Total duration: 13 hours.
Notes: Endurance pace is an intensity at which you can still hold a conversation. When you are out of breath, you are going to hard. We call this Zone 2 riding, or green-zone riding. It is the most important component of getting fit quickly. Going out there and racing your friends everyday will, of course, get you fitter, but it is not the best utilization of your time.
| Day | Program |
|---|---|
| Monday | Take a last breath before we start |
| Tuesday | 2 hours @ Endurance Pace |
| Wednesday | 2 hours @ Endurance Pace |
| Thursday | 3 hours @ Endurance Pace |
| Friday | 3 hours @ Endurance Pace |
| Saturday | Rest Day |
| Sunday | 3 hours @ Endurance Pace |
week 2
Purpose: This week we will be adding some Tempo intervals to slowly step up the intensity.
Total duration: 13h30
Notes: Tempo is an uncomfortable zone. It’s a bit harder than Endurance pace, but not all out. Choosing the best road/route for doing Tempo intervals is important. You must be able to complete the full interval without any interruptions.
| Day | Program |
|---|---|
| Monday | Rest days are among the most important days in the week. When we rest, our bodies get the chance to adjust to the training stress, helping us to get fitter and stronger. Please refrain from any strenuous exercise on these days. If possible, do no exercise at all. |
| Tuesday | 2h45 @ Endurance Pace |
| Wednesday |
Wednesday 25 min easy riding, then 4 x (8min @ Tempo Pace with 5 min easy between each interval) Another 5 min easy before the sting in the tail 4 x (1min @ All out pace with 2 min easy between each interval) 10min cool down |
| Thursday | 2h45 @ Endurance Pace |
| Friday |
45 min @ Endurance Pace 4 x (3m50sec @ Tempo Pace with 10sec all out sprint followed by 3 min easy recovery) 45 min @ Endurance Pace |
| Saturday | Rest Day! |
| Sunday | 4h15 @ Endurance Pace |
week 3
Purpose: This week we will increase the intensity a bit more by adding some Threshold intervals.
Total duration: 15h10
Notes: Fartlek is a Swedish word and roughly translated means 'speed play'. Fartlek training involves varying the intensity or speed of your ride to improve your fitness and endurance. Enjoy!
| Day | Program |
|---|---|
| Monday | 2h00 @ Endurance Pace |
| Tuesday |
The Fartlek
30 min easy riding to warm up Set 1: 6 min @ Hard Pace 5 min @ Endurance Pace 4 min @ Hard Pace 5 min @ Endurance Pace 2 min @ Very Hard Pace 5 min @ Endurance Pace 1 min @ All-out Pace 5 min @ Endurance Pace 30 Sec @ Your Best effort 10 min Easy Recovery Set 2: Same as Set 1 15 min Cool down |
| Wednesday | 2h30 @ Endurance Pace |
| Thursday |
30 min @ Endurance Pace 4 x (8 min @ Tempo Pace with 4 min easy riding after every interval) 20 min @ Endurance Pace |
| Friday | 4h00 @ Endurance Pace |
| Saturday | Rest Day! |
| Sunday | 3h00 @ Endurance Pace |
week 4
Purpose: Time to reduce the volume and tweak the high-end with some Tabata Intervals. The purpose is to recover somewhat from the high load of the previous week.
Total duration: 12h50
Notes: Tabata intervals improve two of the body's main energy systems. It targets the anaerobic energy system, which is responsible for short, high intensity exercise such as short bursts of power. It also targets the aerobic energy system used for those long open-road sections.
| Day | Program |
|---|---|
| Monday |
30 min @ Endurance Pace 4 x (40sec all-out, followed by 20sec easy) 5 min easy riding 5 x (30sec all-out, followed by 30sec easy) 5 min easy riding 5 x (20sec all-out, followed by 40sec easy) 5 min easy riding 4 x (40sec all-out, followed by 20sec easy) 5 min easy riding 5 x (30sec all-out, followed by 30sec easy) 5 min easy riding 5 x (20sec all-out, followed by 40sec easy) 10 min Cool Down |
| Tuesday | 2h00 @ Endurance Pace |
| Wednesday | 2h00 @ Endurance Pace |
| Thursday |
20 min @ Endurance Pace 4 x (10sec all-out, followed by 50sec easy) 5 min easy riding 5 x (20sec all-out, followed by 40sec easy) 5 min easy riding 5 x (20sec all-out, followed by 40sec easy) 5 min easy riding 5 x (20sec all-out, followed by 40sec easy) 5 min easy riding 5 x (20sec all-out, followed by 40sec easy) 5 min easy riding 15 min Cool Down |
| Friday | Rest Day! |
| Saturday | 3h00 @ Endurance Pace |
| Sunday | 3h00 @ Endurance Pace |
We hope you found value by following this training plan and look forward to seeing you at one of the sani2c events soon.