L’Etape Training Plan Week 3
This is the third week of training that I’ll be doing for L’Etape. Check out the training overview to see how I’ve planned it all out. You can see the week 2 details here.
Notes about this week’s training:
- I went on holiday snowboarding
- I started adding in some yoga workouts from the Suffer Fest app
- The S&C workout changed slightly
Day 1 – Watt Bike intervals
Day 2 – Rest & Yoga
Day 3 – Tennis & Gym Session
Day 4 – Long Ride
Day 5 – Rest
Day 6 – Rest
Day 7 – Snowboarding
Watt Bike Intervals
- 57 min workout from Watt Bike app
- “Building Blocks” – Intervals of climbing
Steady Road Ride
- 76.5km
- 7842m elevation gain
- Varying between Zones 3, 4 & 5
- Varying terrain
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 10 x 24kg kettle bells | 8 10 x 24kg kettle bells | 8 10 x 24kg kettle bells | |
| Leg Curl Machine Single Leg | 15 x 12.5kg | 12 x 15kg | ||
| Gym Ball Hamstring Leg Curl | 3 single leg | 6 both legs | 5 both legs | |
| 20 30 | 20 30 | ||
| Back Extensions Back Extension Twists Mountain climber Gym Ball | 15 20 20 | 15 20 20 |
This week I tweaked the workout. I did just two sets of leg curls and added in 3 sets of lying leg curls on the gym ball. I feel this is more suitable for the type of workout I will be doing on the bike.
I also added in two sets of mountain climbers on the gym ball. Again, I think adding this kind of moving stability work is excellent practice for when I’m riding on the bike to develop the core.
- 1 x Cycle to the gym and back (9km total)
- Snowboarding weekend
What’s Next?
Continue to see week 4 training details, have a look at the training plan overview or start from the beginning and check out the Ultimate Guide to Training for L’Etape.
