SCODY 3 Peaks Challenge Training - Week One

This is the first week's instalment of the SCODY 3 Peaks Challenge Training schedule. This week is all about settling into your training program. By now you have sorted out everything that's required before you get started.

If you have missed out here are the links again:

• Stakeholder buy-in
• The two final things to have sorted before you start your training

I have developed this training program to progressively overload your body and provide you with stimulus to enhance your fitness in readiness for the SCODY 3 Peaks Challenge and. This program is based on training you up to complete the SCODY 3 Peaks Challenge in 13 hours. It is designed if you wish to finish it in 10 hours we have a special 10 hour training program which is included in our Exclusive 3 Peaks Challenge Training Package.

We always build strength before we start building speed. So it's no surprise that the first four weeks of the program are set up to specifically to help you start building your on bike strength and your core strength as a foundation to building your climbing strength later on in the program. This is important as your overall finishing time for the SCODY 3 Peaks Challenge is governed by how fit you are and how well you are able to maintain a good speed on the major climbs.

Monday - Rest - Do stretching or the Matt Brindle Mobilisers specifically designed for cyclists.

Tuesday - 010 - Hill Climber Cadence Steps E3 - This is a specific indoor training session that you can also do out on the road to help your develop leg strength.

Wednesday - Matt Brindle Functional Strength Training - Beginner Program One - This is core and strength training done off the bike to help you develop the strength that will assist you later on in this program to improve your comfort, speed and sustained strength endurance on the bike.

Thursday - 002 - E3 Strength Endurance Ergo - This is a specific indoor time trial training session that you can also doout on the road. It will help you start the process of converting your muscle fibres from type IIb muscle to type IIa so that you can rider faster. I've got a great article you can read about this here http://www.cycling-inform.com/general-training-tips/541-how-muscle-fibres-affect-cycling-performance

Friday - Monday - Rest - Do stretching or the Matt Brindle Mobilisers specifically designed for cyclists.

Saturday - Base Hill Climbing - Climb 750 vertical meters during a 75 km ride at preferred climbing cadence alternating between seated and standing.

Saturday - Base Hill Climbing - Climb 750 vertical meters during a 75 km ride at preferred climbing cadence alternating between seated and standing.

If you have additional time to train then I would recommend that you do a light one hour ride on either Monday and Wednesday or Wednesday and Friday. Remember that it's the progressive build and consistency in your training that’s important. So do these rides at a low intensity to save yourself. That way you can do the Tuesday and Thursday rides at a high intensity. If you don't take it easy on these additional rides you'll end up burning yourself out before you get to week four of this program.

You should start seeing results in the next four weeks.

More information on cadences, heart rate zones and intensities are provided in our Exclusive 3 Peaks Challenge Training Package.

Next week I'll be discussing some important tips to help you with your nutrition in your training that will ensure that you improve your energy metabolism efficiency on the bike.

All the best with your training and see you on the start line of the SCODY 3 Peaks Challenge.

Sign up to receive SCODY 3 Peaks Challenge training and preparation e-mails This year for the first time I'll also be sending out a weekly SCODY 3 Peaks Challenge training and preparation tips to help you during your 12 weeks of training leading up to the event. It will cover off topics that include: how you can be efficient with your limited training time how to train yourself to climb hills faster how to descend quickly and safely with confidence what you should consider when planning your nutrition and hydration how to get lean and trim so that you get to your optimum climbing weight It will be the closest thing to being coached by me without signing up to my one-one remote coaching program. If you would like to receive these e-mails please complete this form: Name: Email: "I love getting e-mail from you, your cycling tips are so informative" -- John Fisher   Your e-mail address will never be shared, and you can opt-out at the touch of a button. We respect your email privacy