The post-holiday express plan is a three-week training program designed to help you get back into shape quickly after a break. The plan is focused on increasing your endurance, strength, and overall fitness, while also helping you to lose any extra weight you may have gained during your vacation.
Week 1: Endurance Building During the first week of the plan, the focus is on building endurance. The goal is to get your body used to the demands of cycling again and to increase your cardiovascular fitness. You should aim to ride for at least 30 minutes at a moderate pace every day. If you're feeling up for it, you can also add in a longer ride on the weekends.
Week 2: Interval Training During the second week of the plan, the focus shifts to interval training. Interval training involves alternating periods of high-intensity exercise with periods of low-intensity exercise. This type of training will help to increase your leg strength and power, and will also help to improve your overall fitness. You should aim to do at least one interval workout per week, with a maximum of 3.
Week 3: Hill Climbing During the third week of the plan, the focus is on hill climbing. Hill climbing is a great way to build leg strength and power, as well as improve your overall fitness. You should aim to do at least one hill climb workout per week. On the weekends, you can also try to include a longer hill climb ride.
In addition to the cycling workouts outlined above, it is also important to focus on recovery and stretching. Make sure to include a proper warm-up and cool-down with your rides, and take at least one rest day per week. Stretching and foam rolling can also help to prevent injuries and promote recovery.
Finally, it's important to also pay attention to your nutrition. Eating a balanced diet, rich in carbohydrates, proteins, and healthy fats, will help to provide the energy and nutrients you need to perform well in your training. Avoid processed and sugary foods, and also try to stay hydrated throughout the day.
In conclusion, the post-holiday express plan is a three-week training program designed to help you get back into shape quickly after a break. The plan is focused on increasing your endurance, strength, and overall fitness, while also helping you to lose any extra weight you may have gained during your vacation. Remember, consistency and patience are key, and don't hesitate to adjust the plan according to your own needs and goals.