2019 설악그란폰도

2019년 05월 25일 / 강원도 인제군 상남면 상남생활체육공원


[사이클존]의 설악그란폰도 대비 훈련프로그램 #13,14주차

 

3/26 (Mon)

3/27 (Tue)

3/28 (Wen)

3/29 (Tur)

3/30 (Fri)

3/31 (Sat)

4/1 (Sun)

Rest

Distance

Rest

Distance

Rest

Distance

Distance

EL

70Km

EL

50Km

EL

100km

EL

30km

IT

100Km

IT

65Km

IT

140km

IT

40km

AD

110Km

AD

80Km

AD

200km

AD

50km

Altitude(m)

1000(m)

Dgree

M-I

Dgree

M-I

Dgree

E

Degree

M-I

Rest

Warm-up

5km

Rest

Wrm-up

10km

Rest

Z1-Z2

Recovery

Warm-up

10km

Lthr%

Z3 85-90%

5km

A flat

land

 

Lthr%

Z2 70-80%

EL

20km

Group

riding

*Rotation

 

Z2-Z3

EL

20km

Lthr%

Z4 100-105%

EL

5km

IT

30km

IT

30km

IT

10km

AD

50km

AD

15km

AD

30km

A flat

land

 

Lthr%

Z3 85-90%

EL

20km

Lthr%

Z1 <60%

5km

IT

30km

Time trial

 

Z4

EL

10km

Lthr%

Z3 85-90%

5km

AD

30km

Lthr%

Z4 100-105%

EL

5km

IT

20km

IT

10km

A flat

land

 

Lthr%

Z2 70-80%

EL

20km

AD

30km

IT

30km

AD

15km

Lthr%

Z1 <60%

5Km

EL

20km

AD

50km

Group

riding

*Rotation

 

Z2-Z3

Lthr%

Z3 85-90%

5km

A flat

land

 

Lthr%

Z3 85-90%

EL

20km

IT

30km

Lthr%

Z4 100-105%

EL

5km

IT

30km

IT

10km

AD

30km

AD

30km

AD

15km

10km

Cool down

5km

Cool down

Cool-down

10km

Field Training Program Mar. 26(Mon) ~ Apr. 8(Sun)

 

4/2 (Mon)

4/3 (Tue)

4/4 (Wen)

4/5 (Tur)

4/6 (Fri)

4/7 (Sat)

4/8 (Sun)

Rest

Distance

Distnace

55km

Rest

Distance

Rest

Distance

40km

EL

120km

EL

60km

IT

150km

IT

80km

AD

200km

AD

100km

Altitude(m)

1500(m)

-2000(m)

Degree

M-I

Degree

E

Degree

M-I

Degree

E

Rest

Warm-up

10KM

Warm-up

5km

Rest

Warm-up

20km

Rest

Z1-Z2

40km

Group

riding

 

Z2-Z3

EL

80km

Hill

climb

interval

 

Z4 90-100%

 

*(grade

5-6 %)

 

 

*Rest

inter

set

down

hill road

EL

5km

interval

x 4

 

Z2

 

 

10km

 

Z3

10km

IT

110km

IT

5km

interval

x 6

Z4

4km

Z5

1km

AD

160km

AD

5km

interval

x 8

Z1

10km

Z2

10km

Cool-down

10km

Cool

down

5km

Cool

down

20km

 

[훈련 프로그램 보는 방법/Refer for training program]

Level: (EL)Elementary, (IT)Intermediate, (AD)Advanced

훈련프로그램은 초,,3가지 레벨로 설정하여 제공합니다.

설악그란폰도 완주목표시간에 따라 레벨을 나누면 아래와 같습니다.

The training program is offered at three levels: (EL)Elementary, (IT)Intermediate, (AD)Advanced.

The target time of the completion Seorak Granfondo is as follows.

Level

Granfondo 208KM

Mediofondo 105KM

(EL)Elementary

12hour Under

7hour Under

(IT)Intermediate

10hour Under

6hour Under

(AD)Advanced

8hour Under

5hour Under

 

Degree: (I)Intensive, (M)Middle, (E)Easy

그날의 훈련강도 수준을 표기한 것입니다.

It indicates the level of training intensity of the day.

 

훈련강도에 따른 파워영역표

Power zone table according to training intensity

ZONE

Purpose of training

FTP

젖산역치(Lactate threshold power)(%)

젖산역치(Lactate threshold)

심박수 대비(Heart rate ratio)(%)

Z1

회복(Recovery)

<55

<68

Z2

유산소지구력(Aerobic endurance)

56 - 75

69 - 83

Z3

템포(Tempo)

76 - 90

84 - 94

Z4

FTP-젖산역치(FTP-Lactate threshold)

90 - 105

96 - 105

Z5

최대유산소(Maximum aerobic)

106 - 120

>105

Z6

무산소능력(Anaerobic ability)

121 - 150

N/A

MAX

스프린트(Sprint)

N/A

M/A

제공 Provided by Cyclezon(www.cyclezon.net)

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