L’Etape Training Plan Week 1
This is the first week of training that I’ll be doing for L’Etape. Refer back to the training overview to understand how the plan works.
Notes about this week’s training:
- I did my first FTP test
- I took some beginning progress shots
- I didn’t want to overdo it, so rested when I felt like I needed to
- Two long rides this week, but 2nd one was to re-adjust for weekend riding
Day 1 – Steady Road Ride 1
Day 2 – Rest
Day 3 – FTP Test + Swim
Day 4 – Strength & Conditioning + Swim
Day 5 – Boxing
Day 6 – Rest
Day 7 – Steady Road Ride 2
Steady Road Ride 1
- 63km
- 712m elevation gain
- Varying between Zones 3, 4 & 5
- Varying terrain
Steady Road Ride 2
- 73km
- 909m elevation gain
- Varying between Zones 3, 4 & 5
- Varying terrain
FTP Test 1
- 253 Watts
- 166 avg HR
- 80kg weight
- 3.16 Watts/kg
1 x Strength & Conditioning (S&C) Workout
Note: To see the plan of workouts I complete each week, look at the training overview page.
Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
---|---|---|---|---|
Squats | 12 x 60kg | 12 x 80kg | 12 x 80kg | 12 x 80kg |
| 30 secs per move no rest | 30 secs per move no rest | 30 secs per move no rest | |
| 8 12 x 20kg kettle bells | 8 12 x 20kg kettle bells | 8 12 x 20kg kettle bells | |
Leg Curl Machine Single Leg | 15 x 12.5kg | 12 x 12.5kg | 12 x 12.5kg | 12 x 12.5kg |
| 20 30 | 20 30 | ||
Back Extensions Back Extension Twists | 15 20 | 15 20 |
There is nothing too fancy here. Just basic moves that mimic in many ways what I’ll be doing on the bike. For example, mountain climbers and planks are great core work because it’s like what you’ll face on the bike.
Squats and lunges help develop strength while maintaining good core stability for those hard hills and box jumps will help develop explosive power.
- 500m Swim
- 1 hour Boxing
- 2 x Cycle to the gym and back (18km total)
Progress Pics
These are how I’m looking shape wise at the moment. My aim is to lose some muscle and fat from my upper body to drop weight. I’m in fairly good shape and this is relaxed.
What’s next…?
Carry on reading week 2 training details, check out the training plan overview or start at the beginning of my Ultimate Guide to Training for L’Etape.
[…] This is week 2 of training that I’ll be doing for L’Etape. Refer back to the training overview to understand how the plan works or see week 1 here. […]
[…] Week 1 – FTP Test 1 […]