2018 설악그란폰도

2018년 05월 12일 / 강원도 인제군 상남면 상남생활체육공원


[사이클존]의 설악그란폰도 대비 훈련프로그램 #15, 16주차

 

4/9 (Mon)

4/10 (Tue)

4/11 (Wen)

4/12 (Tur)

4/13 (Fri)

4/14 (Sat)

4/15 (Sun)

Distance

Rest

Distance

80km

Distance

Distance

Rest

Distance

EL

100Km

EL

50km

EL

40km

EL

40km

IT

150Km

IT

70km

IT

55km

IT

46km

AD

200Km

AD

90km

AD

70km

AD

52km

Altitude(m)

1500-2500(m)

Degree

M

Dgree

M

Degree

E

Degree

I

Degree

I

Warm-up

5km

Rest

Warm-up

10km

Warm-up

5km

Warm-up

10km

 

Rest

Warm-up

5km

EL

Z1-Z3

*Interval during riding Z5 110-120% (60-70rpm)

*(Rest inter set time

90km

 

 

hill 1km interval x6

 

*3km

 

Hill

climb

interval

 

Z3

80-90%

(80-90rpm)

 

*(grade

3-4%)

 

*Rest

inter set

down

hill road

EL

2km

interval

x10

Z3

100rpm

10km

Lthr%

Z3

85-90%

EL

5km

Hill

climb interval

 

Z5

110-120%

(60-70rpm)

 

*(grade

4-6%)

 

*Rest

inter set

down hill

road

EL

1kmhill

x10

IT

10km

Z4

110rpm

10km

AD

15km

Lthr%

Z260-70%

5km

Z5

120rpm

5km

Z1

free

5km

IT

Z1-Z3

*Interval during riding Z5

110-120% (60-70rpm)

*(Rest inter set time)

140km

 

 

hill 1km interval x9

 

*3km

 

IT

2km

interval

x15

Lthr%

Z3

95-90%

EL

5km

IT

1km

hill

x13

IT

10km

Z4

110rpm

10km

AD

15km

Z5

120rpm

5km

5km

Lthr%

Z2

60-70%

Z1

free

5km

AD

Z1-Z3

*Interval during riding Z5

110-120% (60-70rpm)

*(Rest inter set time)

190km

 

 

hill 1km interval x12

 

*3km

 

AD

2km

interval

x20

Lthr%

Z3

85-90%

EL

5km

AD

1km

hill

x16

Z5

120rpm

3km

IT

10km

AD

15km

Z1

free

5km

Lthr%

Z2

60-70%

5km

Z3

90rpm

2km

Cool-down

5km

Cool-down

10km

Cool-down

5km

Cool-down

10km

Cool-down

5km

Field Training Program Apr. 9(Mon) ~ Apr. 22(Sun)

 

 

4/16 (Mon)

4/17 (Tue)

4/18 (Wen)

4/19 (Tur)

4/20 (Fri)

4/21 (Sat)

4/22 (Sun)

Rest

Distance

Rest

Distance

Rest

Distance

50km

Time

EL

140km

EL

40km

EL

80:00

IT

160km

IT

60km

IT

100:00

AD

180km

AD

80km

AD

120:00

Altitude(m)

500-1000(m)

Altitude(m)

500-1000(m)

Altitude(m)

300-500(m)

Degree

I

Degree

M-E

Degree

E

Degree

M-I

Rest

Z2-Z3

Group riding

 

*Rotation

technical

training

Rest

Warm-up

10km

Rest

Warm-up

5km

Warm-up

10km

Group

riding

*Rotation

 

Z1-Z3

50km

Codtioning

program

 

 

Z1-Z2

 

 

 

 

 

 

 

 

 

 

After 2km,

increase by

+5rpm

 

60rpm

65rpm

70rpm

75rpm

80rpm

85rpm

90rpm 95rpm

100rpm

105rpm

110rpm

Z3-Z4

80-100%

EL

60km

Time trial

 

Z3-Z4

85-100%

EL

20km

IT

80km

IT

40km

AD

60km

Z1

5km

Z4

3km

Group

riding

*Rotation

 

Z1-Z3

50km

 

AD

100km

Z1

3km

Z5

2km

Z1

3km

Z6

1km

Z1

1km

Cool-down

10km

Cool-down

5km

Cool-down

10km

 

 

[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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