L’Etape Training Plan Week 14
This is the fourteenth week edition of training that I’ll be doing for L’Etape. Check out the training overview to see how I’ve planned it all out. You can see the week 13 details here.
Notes about this week’s training:
- I moved to Putney so training is changing up a little
Day 1 – Short Ride
Day 2 – Suffer Fest Workout
Day 3 – Rest
Day 4 – Short Ride
Day 5 – Rest
Day 6 – 3.5km run + S&C
Day 7 – Rest
Short Ride – Richmond Park
- 30.9km
- Elevation gain 217m
- Avg Speed 30.9kph
- Avg HR 157bpm
- 60 min ride in total
Suffer Fest – “There is no Try”
- 55 min workout
- Avg power 205w
Short Ride – Canary Wharf and Back
- 34.5km
- 103m
- 26kph
- Avg HR 152bpm
- Through London from Putney to Canary Wharf and back
1 x Strength & Conditioning (S&C) Workout
Note: To see the plan of workouts I complete each week, look at the training overview page.
Exercise | Set 1 | Set 2 | Set 3 | Set 4 |
---|---|---|---|---|
Squats | 12 x 60kg | 12 x 80kg | 12 x 80kg | 12 x 80kg |
| 30 secs per move no rest | 30 secs per move no rest | 30 secs per move no rest | |
| 8 10 x 24kg kettle bells | 8 10 x 24kg kettle bells | 8 10 x 24kg kettle bells | |
Leg Curl Machine Single Leg | 15 x 12.5kg | 12 x 15kg | ||
Gym Ball Hamstring Leg Curl | 3 single leg | 6 both legs | 5 both legs | |
| 20 30 | 20 30 | ||
Back Extensions Back Extension Twists Mountain climber Gym Ball | 15 20 20 | 15 20 20 |
What’s Next?
Continue to see week 15 training details, have a look at the training plan overview or start from the beginning and check out the Ultimate Guide to Training for L’Etape.