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Training plan for 10 mile circuit

rob39rob39 Posts: 479
edited September 2015 in Training, fitness and health
Hi all
Looking to lose weight and get fitter/faster/improve climbing/boost endurance etc. Back on the bike after a long layoff. Due to long working hours and shift work, I cant always get long rides in. I do have a hilly 10 mile circuit which I can do a couple of times a week along with at least 1 longer ride. Whats a good training plan for the 10 mile circuit for improving speed/stamina and boost weight loss??
Future possibilities are sportive's possible try a TT's and or try a circuit race

Circuit below

https://www.strava.com/activities/371716923

Posts

  • supermurph09supermurph09 Posts: 2,471
    Hi all
    Looking to lose weight and get fitter/faster/improve climbing/boost endurance etc. Back on the bike after a long layoff. Due to long working hours and shift work, I cant always get long rides in. I do have a hilly 10 mile circuit which I can do a couple of times a week along with at least 1 longer ride. Whats a good training plan for the 10 mile circuit for improving speed/stamina and boost weight loss??
    Future possibilities are sportive's possible try a TT's and or try a circuit race

    Circuit below

    https://www.strava.com/activities/371716923

    Rob, if you are time short may I suggest looking at something like the time crunched training plan. I did a blog when I used it to good effect https://supermurph.wordpress.com/
  • Hi,
    You need to know, our body needs about 6 weeks for adaptation. I suggest the following system:
    4 weeks:
    1 x 1,5 h endurance 75 % MHR between 5 x 15'' light gear (5'' 110 rpm, 5' 120 rpm, 5'' 130 rpm)
    1 x 1,5 h 75 % MHR between 2 x 15' 85 % MHR (2' 90 rpm, 1' 70 rpm)
    1 x 2,5 h endurance 75 % MHR, last 15' 85 % MHR

    4 weeks
    1 x 1,5 h endurance 75 % MHR between 7 x 15'' light gear (5'' 110 rpm, 5' 120 rpm, 5'' 130 rpm)
    1 x 1,5 h 75 % MHR 2 x 10' 85 % MHR climb (2' 55 rpm, 2' 85 rpm ...) + first 6mins 90 % MHR pushing up a slight incline of 2-4% and then turning around to complete the final 3mins at an equal decline
    2 x 2,5 h endurance 75 % MHR, last 15' 90 % MHR

    2 weeks
    1 x 1,5 h 75 % MHR 2 x 10' 85 % MHR climb (2' 55 rpm, 2' 85 rpm ...) + 2 x first 6mins 90 % MHR pushing up a slight incline of 2-4% and then turning around to complete the final 3mins at an equal decline
    1 x 2 h 3 x 12' climb (3' 85 % MHR, 1' 95 % MHR …)
    2 x 2,5 h endurance 75 – 85 % MHR
  • napoleondnapoleond Posts: 5,983
    Sod all that above. Ride your bike more, a few easy days a week and one or two on your 10 mile circuit where you hammer it flat out up the hills and recover on the downhills. Take it steady in the flats.
    Twitter - @NapD
    Strava - Alex Taylor (sportstest.co.uk)
    ABCC Cycling Coach
  • imposter2.0imposter2.0 Posts: 11,202
    Hi,
    You need to know, our body needs about 6 weeks for adaptation. I suggest the following system:
    4 weeks:
    1 x 1,5 h endurance 75 % MHR between 5 x 15'' light gear (5'' 110 rpm, 5' 120 rpm, 5'' 130 rpm)
    1 x 1,5 h 75 % MHR between 2 x 15' 85 % MHR (2' 90 rpm, 1' 70 rpm)
    1 x 2,5 h endurance 75 % MHR, last 15' 85 % MHR

    4 weeks
    1 x 1,5 h endurance 75 % MHR between 7 x 15'' light gear (5'' 110 rpm, 5' 120 rpm, 5'' 130 rpm)
    1 x 1,5 h 75 % MHR 2 x 10' 85 % MHR climb (2' 55 rpm, 2' 85 rpm ...) + first 6mins 90 % MHR pushing up a slight incline of 2-4% and then turning around to complete the final 3mins at an equal decline
    2 x 2,5 h endurance 75 % MHR, last 15' 90 % MHR

    2 weeks
    1 x 1,5 h 75 % MHR 2 x 10' 85 % MHR climb (2' 55 rpm, 2' 85 rpm ...) + 2 x first 6mins 90 % MHR pushing up a slight incline of 2-4% and then turning around to complete the final 3mins at an equal decline
    1 x 2 h 3 x 12' climb (3' 85 % MHR, 1' 95 % MHR …)
    2 x 2,5 h endurance 75 – 85 % MHR

    Seriously - WTF?
  • If you're after a structured approach have a look at the British cycling training plans on their website or this training plan is a good guide too: http://www.timetrialtraining.co.uk/Buy%20the%20Book.htm You can then play with them to fit into your schedule.
  • Hi all
    Looking to lose weight and get fitter/faster/improve climbing/boost endurance etc. Back on the bike after a long layoff. Due to long working hours and shift work, I cant always get long rides in. I do have a hilly 10 mile circuit which I can do a couple of times a week along with at least 1 longer ride. Whats a good training plan for the 10 mile circuit for improving speed/stamina and boost weight loss??
    Future possibilities are sportive's possible try a TT's and or try a circuit race

    Circuit below

    https://www.strava.com/activities/371716923

    I've personally found doing that 2x 1 hour rides during the week and a long ride on Sunday works best for me, or at least is the best payoff in terms of time taken during the week.

    The best thing for the moment is just to treat the 10 mile loop as a time trial. Perhaps allow yourself the first mile as a warmup then go completely flat out to the finish. What sort of sensors do you have, heart rate? cadence? power? e.g. A heart rate readout is one way to make sure that you're putting the effort in to try and sustain a certain level for the full hour, I know for me I tend to be lazy on the bike without something pushing me on!

    Of course the longer ride at the weekend shouldn't be done at flat out pace!
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