Athlete profile
| Female; aged 54; 115lbs; 157cm | | | | | | | | | | | | | | |
Athlete objectives
| riding 100 km plus sportives; max 160km; Inishowen 100(miles) sportive in 6.5 hours scheduled in mid August which is 4 weeks hence! | | | | | | | | | | | | | | |
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Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Training load
| core strength session | rest | 20 min warm up; hill repeats: 6 x 3 mins; 2 mins rest between each | Yoga and/or weight session/ or core strength | 45 miles Thursday club run.. RPE 7 | rest | 60 miles Saturday club run.. RPE 6 | core strength session | rest | 20 min warm up; hill repeats: 6 x 3 mins; 2 mins rest between each | Yoga and/or weight session/ or core strength | 45 miles Thursday club run.. RPE 7 | rest | 60 miles Saturday club run.. RPE 6 | core strength session |
Nutrition plan
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Breakfast
| porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice | porridge, tea, fresh fruit, 2 slices(brown) toast; 2 glasses cold/hot water or fruit juice |
After training snack
| 250ml milk | 250ml milk | 500ml milk; slice toasted fruit loaf | 250ml milk | 500ml milk; grilled cheese sandwich | 250ml milk | 500ml milk; 2 poached eggs/ slice brown toast | 250ml milk | 250ml milk | 500ml milk; slice toasted fruit loaf | 250ml milk | 500ml milk; grilled cheese sandwich | 250ml milk | 500ml milk; 2 poached eggs/slice brown toast | 250ml milk |
Lunch
| 2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin | red lentil soup(onion/lentils/garlic/coonut milk/yogurt/tonmatoes/ginger); cereal bar; oatmeal mufin | Strawberry chicken salad(cooked diced chicken/lettuce/red onion/strawberries/parmesan cheese/ salad dressing); fresh crusty roll | chicken pasta salad(pasta/cooked diced chicken/cherry tomatoes/oil/parmesan chees/raisins/walnuts); 2 slices brown toast | chicken fried rice(onions/garlic/3 eggs/soy sauce/chicken thighs); fresh roll | tuna and broccoli with noodles(tuna/oil/brocolligarlic/onion/soy sauce/pasta)2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin | pasta with bacon/sweet corn(include also basil/tomato) | 2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin | red lentil soup(onion/lentils/garlic/coonut milk/yogurt/tonmatoes/ginger); cereal bar; oatmeal mufin | Strawberry chicken salad(cooked diced chicken/lettuce/red onion/strawberries/parmesan cheese/ salad dressing); fresh crusty roll | chicken pasta salad(pasta/cooked diced chicken/cherry tomatoes/oil/parmesan chees/raisins/walnuts); 2 slices brown toast | chicken fried rice(onions/garlic/3 eggs/soy sauce/chicken thighs); fresh roll | tuna and broccoli with noodles(tuna/oil/brocolligarlic/onion/soy sauce/pasta)2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin | pasta with bacon/sweet corn(include also basil/tomato) | 2 sandwiches(4 slices wheat bread, with chickedn/tuna); cereal bar; oatmeal mufin |
Dinner
| wholegrain pasta; green pesto; roasted mixed vegetables; 3 slices garlic bread; glass of fruit juice | spaghetti bolognese; green pesto; 3 slices garlic bread; glass of fruit juice | pasta and herb soup(pasta/veg/shaved ham/tomato/onion); crusty roll; glass of fruit juice | pizza with tomatoes/basil; 3 slices garlic bread; glass of fruit juice | fritta(red pepper oil/Swiss cheese/onion/veg); pan fried potatoes; 1 fresh roll; glass of fruit juice | simple biryani(rice/oil/veg/onion/cashews/curry powder); 2 popadoms; glass of fruit juice | wholegrain pasta with salmon(pasta/salmon/yoghurt/tomato/carrots/green peas/parsley); 3 slices garlic bread; glass of fruit juice | wholegrain pasta; green pesto; roasted mixed vegetables; 3 slices garlic bread; glass of fruit juice | spaghetti bolognese; green pesto; 3 slices garlic bread; glass of fruit juice | pasta and herb soup(pasta/veg/shaved ham/tomato/onion); 1 crusty roll; glass of fruit juice | pizza with tomatoes/basil; 3 slices garlic bread; glass of fruit juice | fritta(red pepper oil/Swiss cheese/onion/veg); pan fried potatoes; 1 fresh roll; glass of fruit juice | simple biryani(rice/oil/veg/onion/cashews/curry powder); 2 popadoms; glass of fruit juice | wholegrain pasta with salmon(pasta/salmon/yoghurt/tomato/carrots/green peas/parsley); 3 slices garlic bread; glass of fruit juice | wholegrain pasta; green pesto; roasted mixed vegetables; 3 slices garlic bread; glass of fruit juice |
Hydration
| drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day | drink at least 2l water every day |
Notes:
| breakfast: should be eaten 2 hours before training | | | | | | | | | | | | | | |
| after training snackshould be eaten asap after training session has been completed | | | | | | | | | | | | | | |
| drinks: coffee may be taken up to 3 p.m. with meals. Then green or herb teas only | | | | | | | | | | | | | | |
| for rides of more than 2 hour(i.e. Thursday and Saturday rides): you need to eat during the ride. 1 banana or energy bar per hour after 2 hours. (Banana/energy/granola bar is suitable) | | | | | | | | | | | | | | |
| Recovery drink: if you can't drink milk use a protein recovery drink | | | | | | | | | | | | | | |
| Drinking on the bike: use an electrolyte drink for all on the bike sessions. Tabs from Hi5 or such lke | | | | | | | | | | | | | |
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