The Williams Syndrome Foundation

The Williams Syndrome Foundation was formed in 1980 and is run by parents for parents of children with this rare condition which causes heart and kidney problems and learning difficulties. It desperately needs funds to finance its ambitious research and family support programmes which include national conventions and regional meetings.

8 December 2006

Training update

The training plan has been devised and I am in a phase known as aerobic base development. This is to lay the foundation of fitness that will be required for the torture ahead.

Essentially this consists of the following workouts
  1. 2 weekly sessions on an indoor trainer doing increasingly long intervals between 80% and 87% of my maximum heart rate.
  2. 1 x group ride with Bicester Millenium Cycling Club; this is usually around 60 miles or so.
  3. 1 x ride at 75-80% maximum heart rate for 60-70 minutes
  4. 1 x ride nice and easy for 60-70 minutes at 65-70% maximum heart rate.

The training plan runs in 4 weekly blocks with weeks 1-3 increasing in duration and intensity with the aim of overloading the system. Week 4 maintains the intensity but the duration of work is reduced significantly so that my body can adapt and recover. Thats the theory anyway!

I can now ride by myself for 60 miles and will increase my longest ride in my January peak week (3rd week in Jan) to 90 miles. Goal setting has been a great motivator, as I couldn't ride 5 miles when I went on my first ride back in July; being 10kg lighter has also helped!

:-)

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