Our joyrides are not races (far from it), we’re more inclined to drizzling jus than sucking on gels. However, to get the best out of our weekends, it helps to feel good about yourself. That’s why we’ve created this preparation plan. Before we throw lot’s of numbers and acronyms at you, let’s first acquaint you with some pro-peloton lingo.
(If you're well-acquainted with wheel-talk, scroll down to the bottom to download. If you would like a tailor-made guide, please contact us, and we will connect you with our LeBlanq coach.)
Zone Guide
Training zones are a reflection of the effort you’re putting out, they have different purposes to help you recover, build endurance or power. We have structured your weeks for you, so that you know which zone to ride in on each day. You’ll feel your progress week-on-week, and turn up ready to maximise the joy from our weekends.
Regeneration & Recovery
<65% of Your Max Heart Rate
“Piano, piano.” Think of recovery as sunbathing on two wheels.
Establish base endurance
65-75% of Max HR
Optimum joyride pace. You can chat along and ride like this all day.
Improve efficiency
75-82% of Max HR
Sweat on your brow, but everything is under control.
Improve sustainable power
82-85% of Max HR
Perhaps bitter-sweet would be a better description?
Push Threshold Up
82-89% of Max HR
You know that slight burning feeling? Yes, that’s just lactic acid.
Sustain a high percentage of maximal aerobic power
89-94% of Max HR
Everything hurts. But it’s a good hurt. You know it’s making you stronger.
Increase maximum power output
>94% of Max HR
This is more like doing leg-press in the gym than cycling.
Increase sprint power output
N/A
We like to call this the ‘Hoy’ zone. Full gas. Empty the afterburners.
Terminology guide:
WU: Warm Up
CD: Cool Down
RPE: Rate of Perceived Exertion - how hard you are working based on a basic scale of effort from 1 – 10, (see below).
Cad: Cadence expressed in Revolutions Per Minute (rpm). This will vary depending on the session objective and your natural rhythm. Strength would be typically below 75rpm.
Zone: Progressive Preparation zone based on effort/heart rate percentage is a guide to develop the body’s energy systems and tolerance to different preparation intensities.
SS: Sweet Spot. This sits between zones 3 & 4 and provides the optimal point of effort to create adaptation without overly fatiguing the body.
Nothing beats the feeling of progression. Our preparation plans give you the tools to succeed in becoming fitter, faster and happier - so you can squeeze every last drop of joy from our weekends.
Download below:
