MINDFUL TRAINING PLAN
Focus on feeling rather than depending on data
Ride 1: Focus on feeling
Warm up for 10 minutes, then ride a favourite route. Take time to be aware of sensations of breathing, pedal pressure, cadence, balance, muscle strength and muscle ‘warmth’. For some time in this ride, seek to experience power and speed. Don’t look at your ride computer at any stage of the ride, but when you’re done have a good look at the data and compare it to previous rides.
Ride 2: Six-minute hill
Warm up with a progressive effort for 20 minutes, then do a strong effort up a six-minute hill. Pace it so that you’re working hard at the end but have enough in the tank to repeat the hill twice more at the same effort. On all three ascents, pay attention to how you feel at set points on the hill.
Ride 3: Aerobic intervals
Ride easy for five minutes. Spend three minutes ramping up to the point where you’re breathing hard but can still talk in complete sentences. For the next three minutes gradually increase the power until your legs begin to feel a slight burn. Drop the power a bit and maintain this effort until the burn in your legs increases to the point where it hurts. At this point stop the interval and recover until your breathing slows enough for you to talk in complete sentences again. Repeat until you get to 55 minutes, then warm down for the final five minutes. Ride wherever, however and as far as you want. Just have fun taking in the scenery, feeling the bike beneath you and reminding yourself why you came to love cycling in the first place.