L’Etape Training Plan Week 7

Welcome to week 7 of the L’Etape training plan I’m writing and following myself. Check out the training overview to see how I’ve planned it all out. You can see the week 6 details here.

Notes about this week’s training:

  • Managed to get out on the road bike again
  • Continued with Suffer Fest workouts
  • Changed up the S&C plan a little as I get stronger
  • Very good improvement on the road bike

Day 1 – Suffer Fest Workout

Day 2 – Rest

Day 3 – Tennis & Sufer Fest

Day 4 – Walk

Day 5 – S&C Workout

Day 6 – Rest

Day 7 – Long Ride

Watt Bike Intervals

  • 64 mins
  • “The Best way is Blended” – Suffer Fest

Steady Road Ride

  • 75.5km
  • 864m elevation gain
  • Est. Avg Power output 177 Watts
  • Time 2:38
  • Avg. speed 28.6kph

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 15 x 60kg 12 x 80kg 10 x 90kg 8 x 100kg
  • Mountain Climber
  • Bicycle Ab Crunch
  • Plank
  • Side Plank
  • 50
  • 20
  • 30 sec
  • 30 sec each side
  • 50
  • 20
  • 30 sec
  • 30 sec each side
  • 50
  • 20
  • 30 sec
  • 30 sec each side
  • 50
  • 20
  • 30 sec
  • 30 sec each side

S leg deadlift

15 x 30kg

12 x 40kg

10 x 40kg

8 x 50kg
  • Box Jumps
  • Lunge singles
  • Hanging Leg Raise
  • 10
  • 12 x 24kg
  • 6 toes to bar
  • 10
  • 12 x 24kg
  • 6 toes to bar
  • Box steps S leg
  • Hanging leg raise
  • 5 each side
  • 6 toes to bar
  • 5 each side
  • 6 toes to bar

I switched up the workout again this week. I opted for some heavier weights on the squats, which I think is a good idea. Build the muscle for the hard hill climbs.

I also did some single leg box step up work, which is great for isolating each leg and developing good control of movement. I also increased the number of hanging leg raises I did as I have improved since the last time I did them.

  • 2 x Cycle to the gym and back (18km total)
  • 90 mins tennis
  • 60 min walk

What’s Next?

Continue to see week 4 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.