BIG TRAINING – In place of Monday/Wednesday Night Training Rides due to COVID-19.

 

 WE URGE OUR COMMUNITY TO FOLLOW THE MOST UP-TO DATE SOCIAL DISTANCE CYCLING GUIDELINES

 

You will have many solo rides and we realize that for many in the B.I.G. community the idea of riding solo without group banter or cake and coffee stops sounds like a drag, but there are some upsides to solo cycling: YOU get to set the start time, the pace, and the route… and, if you decide to cut it short or add some extra distance, there won’t be any arguments. Riding alone with the   sounds of   nature and your own thoughts can be meditative and mentally invigorating. It provides time to clear your head and think. And best   of  all, you can’t get dropped!

 It is now time to get your mind and body ready for  KEN’s PLAID CHALLENGE and WIN!

You will find loads of help available on our website. This includes training plans which are shown below, a number of strength and flexibility workouts and general health information.

Hit the + sign below to expand the weekly training instructions, and choose the NOVICE or EXPERIENCED program to get started.  Study the colored table and think about your “effort level” when you ride.  How do you feel, and give yourself an “effort grade” between 1 – 10.   Make sure you don’t go too hard – especially at the beginning of your training.

Use the programs below to set a weekly goal for yourself and then track your results on Strava.

Click HERE for instructions to get you started recording your rides on Strava

 

You can also Load Your Route for turn-by-turn directions during your ride if you own a Garmin (or other tracking device).  Click HERE to get set up to load your route.

 

Here are a couple of virtual cycling community activities to join to keep active this summer;

 

  • Join the BIGF Club on Strava HERE and get in shape this summer!

 

  • Join Ken’s 2020 BIGF Plaid Challenge HERE

For both Novice and Experienced Plans we will be working on two weeks hard followed by an easier week, where both the volume and the intensity will be reduced to 60% of the previous week’s.  This allows the body to recover and get prepared for the next two week block.

If you’ve picked up a cold or are in poor health it’s important to rest up with no training, then go back to the training point you left off and just work a week or so behind rather than trying to catch up with the plan.  The reason for this is that you are unlikely to be able to cope with the workload especially when your body is trying to recover from being poorly.

Novice

Ride 1 – Weekend Ride – 1:00 hr steady at RPE4

Ride 2 –  Training Route at RPE4

Ride 3 – 1:00 hr hour ride at RPE 4

Above 3 rides can be done in any order

Experienced

Mid-volume / mid-intensity

Ride 1 –  2:00 hr steady (RPE4) with 3 min higher tempo (RPE6) every 20 min

Ride 2 –  1:30 hr steady at RPE4

Ride 3 – Training Route  at RPE4

Ride 4 – 1:00 hr steady at RPE5

Above 4 rides can be done in any order

From here and for the remainder of the plan, we will be working on two weeks hard followed by an easier week, where both the volume and the intensity will be reduced to 60% of the previous week’s.  This allows the body to recover and get prepared for the next two week block.

If you’ve picked up a cold or are in poor health it’s important to rest up with no training, then go back to the training point you left off and just work a week or so behind rather than trying to catch up with the plan.  The reason for this is that you are unlikely to be able to cope with the workload especially when your body is trying to recover from being poorly.

 

Novice

Ride 1 – 1:15 hr steady at RPE4

Ride 2 – Training Route  at RPE4

Ride 3 – 1:00 hr steady ride at RPE4

The above 3 rides can be done in any order

Experienced

Mid-volume / mid-intensity

Ride 1 – 2.15 hr steady (RPE4) with 3 min higher tempo (RPE6) every 20 min

Ride 2 – 1:45 hr steady at RPE4

Ride 3 – Training Route  at RPE4

Ride 4 – 1:15 hr steady at RPE5

The above 4 rides can be done in any order

From here and for the remainder of the plan, we will be working on two weeks hard followed by an easier week, where both the volume and the intensity will be reduced to 60% of the previous week’s.  This allows the body to recover and get prepared for the next two week block.

If you’ve picked up a cold or are in poor health it’s important to rest up with no training, then go back to the training point you left off and just work a week or so behind rather than trying to catch up with the plan.  The reason for this is that you are unlikely to be able to cope with the workload especially when your body is trying to recover from being poorly.

Novice

Easy Week!

Ride 1 –  1:00 hr steady at RPE3

Ride 2 – Training Route   at RPE4

Ride 3 – 0:45 hr easy ride RPE2

The above 3 rides can  be done in any order

Experienced

Easy Week

Ride 1 – 2:00 hr steady  RPE4

Ride 2 – 1:30 hr steady RPE5

Ride 3 – Training Route  RPE4

Ride 4 – 1:00 hr steady at RPE4

The above 4 rides can  be done in any order

From here and for the remainder of the plan, we will be working on two weeks hard followed by an easier week, where both the volume and the intensity will be reduced to 60% of the previous week’s.  This allows the body to recover and get prepared for the next two week block.

If you’ve picked up a cold or are in poor health it’s important to rest up with no training, then go back to the training point you left off and just work a week or so behind rather than trying to catch up with the plan.  The reason for this is that you are unlikely to be able to cope with the workload especially when your body is trying to recover from being poorly.

 

Novice

Ride 1 – 1:5 hr steady on rolly / hilly roads at RPE4

Ride 2 – Training Route

at RPE4

Ride 3 – 1:00 hr steady at RPE3

The above 3 rides can  be done in any order

Experienced

Volume!

The goal for this week is to complete 4 rides and accumulate 6-9 hrs in the saddle

This is all at RPE3-4 with no efforts above that.   It can be done outdoors or indoors on the trainer.

Do not exceed RPE4 as you may become too fatigued to achieve next weeks’ more intense targets

Ride – Training Route

From here and for the remainder of the plan, we will be working on two weeks hard followed by an easier week, where both the volume and the intensity will be reduced to 60% of the previous week’s.  This allows the body to recover and get prepared for the next two week block.

If you’ve picked up a cold or are in poor health it’s important to rest up with no training, then go back to the training point you left off and just work a week or so behind rather than trying to catch up with the plan.  The reason for this is that you are unlikely to be able to cope with the workload especially when your body is trying to recover from being poorly.

 

Novice

Ride 1 – 1:45 hr steady on rolly / hilly roads at RPE4

Ride 2 – Training Route

at RPE 5

Ride 3 – 1:15 hr steady ride at RPE3

The above 3 rides can  be done in any order

Experienced

Intense!

Ride 1 – 2:30 hr steady (RPE4) with 3 min higher tempo (RPE6) every 20 min

Ride 2 – 2:00 hr steady at RPE4

Ride 3 – Training Route  at RPE5

Ride 4 – 1:00 RPE3

The above 4 rides can  be done in any order

Novice

Easy Week!

Ride 1 – 1:30 hr steady on flat roads at RPE3

Ride 2 – Training Route

at RPE3

Ride 3 – 0:45 hr easy ride at RPE3

The above 3 rides can  be done in any order

Experienced

Easy Week!

Ride 1 – 2:00 hr on rolling roads at RPE4

Ride 2 – 1:00 hr steady ride at RPE4

Ride 3 – Training Route

at RPE4

Ride 4 – 1:00 hr steady ride at RPE4

The above 4 rides can  be done in any order

Novice

Ride 1 – 2 hr ride at RPE4

Ride 2 – Training Route

RPE 5

Ride 3 – 1:15 hr steady ride at RPE3

The above 3 rides can  be done in any order

Experienced

Mid-volume / Mid-intensity

Ride 1 – 2:00 hr steady (RPE4) with 3 min higher tempo (RPE6) every 20 min

Ride 2 – 2:00 hr steady at RPE4

Ride 3 – Training Route

RPE6

Ride 4 – 1:15 hr steady at RPE6

The above 4 rides can  be done in any order

Novice

Ride 1 – 2:15 hr steady at RPE4

Ride 2 – Training Route

RPE 4

Ride 3 – 1:15 hr hilly route at RPE3

The above 3 rides can  be done in any order

Experienced

High Intensity / Low volume

Ride 1 – 2:00 hr steady (RPE4) with 3 min higher tempo (RPE7) every 20 min

Ride 2 – 2:00 hr steady at RPE4

Ride 3 – Training Route

at RPE6

Ride 4 –  1:00 hr steady at RPE7

The above 4 rides can  be done in any order

Novice

Easy Week

Ride 1 – 1:15 hr steady on rolling roads at RPE4

Ride 2 – Training Route

RPE 5

Ride 3 – 1:15 hr steady at RPE3

The above 3 rides can  be done in any order

Experienced

Easy Week

Ride 1 – 2 hr at RPE4

Ride 2 – 1 hr at RPE 4

Ride 3 – Training Route

at RPE 5

Ride 4 – 1:00 hr steady ride at RPE4

The above 4 rides can  be done in any order

Novice

Ride 1 – 2:30 hr steady at RPE4

Ride 2 – Training Route

at RPE 7

Ride 3 – 1:00 hr steady at RPE4-6

The above 3 rides can  be done in any order

Experienced

Ride 1 – 3:00 hr steady (RPE4) with 3 min higher tempo (RPE7) every 20 min

Ride 2 – 2 hrs at RPE 5

Ride 3 – Training Route

at RPE7

Ride 4 – 2 hrs at RPE 5

The above 4 rides can be done in any order

Novice

Ride 1 – 2:30 hr flat roads RPE3-

Ride 2 – Training Route

at RPE7

Ride 3 – 1:30 hr steady ride on flat roads (RPE3-6)

The above 3 rides can  be done in any order

Experienced

Ride 1 – 2:30 hr steady (RPE4) with 3 min higher tempo (RPE8) every 20 min

Ride 2 – 1.5 hr at RPE 7

Ride 3 – Training Route

at RPE8

Ride 4 – 2 hr at RPE5

The above 4 rides can  be done in any order

Novice

Ride 1 – 2 hr at RPE 4

Ride 2 – Training Route at RPE 4

Ride 3 – 1.5  hr steady (RPE4) with 3 min higher tempo (RPE7) every 20 min

The above 3 rides can  be done in any order

Experienced

Ride 1 – 3 hrs at RPE 4-6

Ride 2 – 1 hr at RPE 7

Ride 3 – Training Route 

at RPE4

Ride 4 – 1 hr ar RPE 4-6

The above 4 rides can  be done in any order