L’Etape Training Plan Week 2
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.
Notes about this week’s training:
- It’s still early so I didn’t go crazy with the training
- Long ride had to be replaced by indoor Suffer fest workout due to weather
Day 1 – Rest
Day 2 – Watt Bike Intervals + Swim
Day 3 – Rest
Day 4 – Strength & Conditioning + Swim
Day 5 – Rest
Day 6 – Watt Bike (Steady Road Ride replacement)
Day 7 – Rest
Watt Bike Intervals
- 57 min workout from Watt Bike app
- “Building blocks” – Intervals of climbing
Watt Bike (Steady Road Ride Replacement)
- Sufferfest workout (It Seemed Like a Good Idea at The Time)
- 2 hour climbing session
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 24kg kettle bells | 8 12 x 24kg kettle bells | 8 12 x 24kg kettle bells | |
Leg Curl Machine Single Leg | 15 x 12.5kg | 12 x 15kg | 12 x 15kg | 12 x 15kg |
| 20 30 | 20 30 | ||
Back Extensions Back Extension Twists | 15 x 4kg 20 | 15 x 4kg 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.
- 200m Swim
- 1 x Cycle to the gym and back (9km total)
What’s Next
Carry on reading week 3 training details, check out the training plan overview or start at the beginning of my Ultimate Guide to Training for L’Etape.