Simpel en effectief voorjaar trainingsschema.

Toch niet helemaal lekker uit de winter gekomen? Wil je toch – met je beginnende buikje – over een week of 4 een gran fondo of een lekkere toertocht rijden van ongeveer 100-150 kilometer?

Check dit simpele maar o zo effectieve 4-wks trainingsplan van Wielertochten.nl 

Week 1: Base Building / bouwen aan je basis

• Day 1: 1-hour easy ride at a comfortable pace/praat modus.
• Day 2: Rest or light stretching bv yoga.
• Day 3: 1.5-hour ride, include some hills of duinen or intervals for strength.
• Day 4: Rest or light stretching.
• Day 5: 1-hour easy ride. Not to easy!
• Day 6: 1.5-hour ride, focus on maintaining a steady pace / lekker trappen.
• Day 7: Rest.

Week 2: Increasing Distance / grotere afstanden

• Day 1: 1.5-hour ride at a moderate pace.
• Day 2: Rest or light stretching.
• Day 3: 2-hour ride, include intervals or hill climbs for endurance.
• Day 4: Rest or light stretching.
• Day 5: 1.5-hour ride.
• Day 6: 2-hour ride, maintain a steady pace.
• Day 7: Rest.

Week 3: Endurance Focus/uithoudingsvermogen focus

• Day 1: 1.5-hour ride with some intensity intervals – bruggen/duinen ideaal.
• Day 2: Rest or light stretching.
• Day 3: 2.5-hour ride, focus on endurance, include some hills.
• Day 4: Rest or light stretching.
• Day 5: 2-hour ride.
• Day 6: 2.5-hour ride, maintain a steady pace.
• Day 7: Rest.

Week 4: Tapering and Final Preparation/gematigde inspanning en finale voorbreiding.

• Day 1: 1-hour easy ride.
• Day 2: Rest or light stretching.
• Day 3: 1-hour ride with some short bursts of speed/af en toe echt trappen!.
• Day 4: Rest or light stretching.
• Day 5: Rest or very light spin for 30 minutes.
• Day 6: Rest.
• Day 7: Race day! Rest, hydrate, and fuel properly for the race/stappelen voeding.

During these weeks, it’s essential to pay attention to your body, stay hydrated, and fuel yourself with proper nutrition, especially on longer rides. Make sure to include a mix of terrain (hills, flats) to prepare for different race conditions. If you feel fatigued or overly sore, don’t hesitate to take an extra rest day or adjust the intensity of your workouts. Jezelf niet over de kop rijden.

Good luck with your race! Plezier.