COUREUR 500 TRAINING PROTOCOL
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Thursday 24/12 : 75 km (3h)
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Friday 25/12 : 62,5 km (2h30)
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Saturday 26/12 : 100 km (4h00)
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Sunday 27/12 : 50 km (2h00)
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Monday 28/12 : restday or max 1h30.
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Tuesday 29/12 : 100km (4h00)
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Wednesday 30/12 : 62,5 km (2h30)
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Thursday 31/12 : 50 km (2h00)
TRAINING TIPS
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Fuel your way through the ride: eat and repeat it, from the start until the last minutes. Try to eat between 30-60g of carbohydrates each hour. This can be a gel, cookie, candy, banana, energy bar, ... This will give you the energy to survive the longer rides and to keep warm during the cold and wet rides.
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Stay hydrated; before, during and after the ride. Drink isotonic sportsdrinks during your rides. Although you’re not sweating so much during winter rides, you still need water.
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Proteins : Try to have a meal or something rich with proteins immediately after the ride. This is called the window of opportunity and will enable an enhanced recovery. Whey protein is for example a good idea.
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Find your rhythm : pace yourself, doesn’t matter if you use RPE, heartrate or power as long as you know your rhythm
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Plan your stops : Look for bigger cities or villages on your route.
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Take the essentials : for mechanicals, bad weather, for an urgent pitstop, …
ROUTES *Scroll and click the selected route image for more info and the gpx-file.