L’Etape Training Plan Week 7
Welcome to week 7 of the L’Etape training plan I’m writing and following myself. Check out the training overview to see how I’ve planned it all out. You can see the week 6 details here.
Notes about this week’s training:
- Managed to get out on the road bike again
- Continued with Suffer Fest workouts
- Changed up the S&C plan a little as I get stronger
- Very good improvement on the road bike
Day 1 – Suffer Fest Workout
Day 2 – Rest
Day 3 – Tennis & Sufer Fest
Day 4 – Walk
Day 5 – S&C Workout
Day 6 – Rest
Day 7 – Long Ride
Watt Bike Intervals
- 64 mins
- “The Best way is Blended” – Suffer Fest
Steady Road Ride
- 75.5km
- 864m elevation gain
- Est. Avg Power output 177 Watts
- Time 2:38
- Avg. speed 28.6kph
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 |
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Squats | 15 x 60kg | 12 x 80kg | 10 x 90kg | 8 x 100kg |
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S leg deadlift | 15 x 30kg | 12 x 40kg | 10 x 40kg | 8 x 50kg |
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I switched up the workout again this week. I opted for some heavier weights on the squats, which I think is a good idea. Build the muscle for the hard hill climbs.
I also did some single leg box step up work, which is great for isolating each leg and developing good control of movement. I also increased the number of hanging leg raises I did as I have improved since the last time I did them.
- 2 x Cycle to the gym and back (18km total)
- 90 mins tennis
- 60 min walk
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.
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