Thursday, April 24th, 2014

Charleston Ride for Hope - Official Page

Training


Online Training Program For 30 miles and 100k

Group rides available at TrySports, and Low Country Cyclists, Coastal Cyclists

Remember to wear a helmet and ride a bike that is fitted for you. Local resources at Easy Rider Bicycles, 881-0222 and Charleston Bicycle Company 571-1211

Competence level: Beginnner to intermediate rider

Program Designed by: Complete Coach at Premier Physical Therapy

30 mile Program- Begin 8 weeks prior to event

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1. Off 30 min
(8-10 miles)
Off 30 min
(8-10miles)
Off 45 min
(20 miles)
1hr
(20 miles)
2. Off 30 min
(8-10 miles)
Off 30 min
(8-10miles)
Off 45 min
(20 miles)
1hr
(20 miles)
3. Off 30 min
(8-10 miles)
Off 30 min
(8-10miles)
Off 45 min
(20 miles)
1 hr 1/2 (25miles)
4. Off 30 min
(8-10 miles)
Off 30 min
(8-10miles)
Off 45 min
(20 miles)
45 min (18miles)
5. Week 5 is an easy week, to recover from the prior 4 weeks.
6. Off 30 min
(8-10 miles)
Off 30 min
(8-10miles)
Off 30min (10 miles) 1 hr 1/2 (25miles)
7. Off 30 min
(8-10 miles)
Off 30 min
(8-10miles)
Off 30min (10 miles) 2 hr (30 miles)
Off 30 min
(8-10 miles)
Off 20 min
(5-8miles)
Off Off EVENT

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100 K Program- Begin 8 weeks prior to event

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1. Off 30 min
(8-10 miles)
30 min
(8-10miles)
30 min
(8-10miles)
Off 45 min
(20 miles)
1 hr 1/2 (25 – 30 miles)
2. Off 30 min
(8-10 miles)
30 min
(8-10miles)
30 min
(8-10miles)
Off 45 min
(20 miles)
1 hr (20 miles)
3. Off 30 min
(8-10 miles)
30 min
(8-10miles)
30 min
(8-10miles)
Off 45 min
(20 miles)
2 hr (35 miles)
4. Off 30 min
(8-10 miles)
30 min
(8-10miles)
30 min
(8-10miles)
Off 45 min
(20 miles)
1 hr (20 miles)
5. Off 30 min
(8-10 miles)
30 min
(8-10miles)
30 min
(8-10miles)
Off 30 min
(20 miles)
45 min (18 miles)
Week 5 is an easy week, to recover from the prior 4 weeks.
6. Off 30 min
(8-10 miles)
30 min
(8-10miles)
30 min
(8-10miles)
Off 45 min
(20 miles)
2 hr (30 miles)
7. Off 1 hr
(17-20 miles)
30 min
(8-10miles)
1 hr
(17-20 miles)
Off 45 min
(20 miles)
3 hr (45 miles)
8. Off 30 min
(8-10 miles)
Off 20 min
(5-8 miles)
Off Off EVENT

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If you have a previous health condition, heart disease, high blood pressure, orthopaedic problems, are over the age of 40, or have not been physically active within the past 6 months please check with your physician prior to beginning an exercise program.