Call: 07740047279

Proud Partners of the Tilnar Cycle Challenge

Meta Fitness is delighted to be a partner of the Tilnar Cycle Challenge.  We'll be here helping you to make the most your summer getting Fit and Lean for 2015!

Try the Meta Fitness 12 week training plan to make the most of the Tilnar Cycle Challenge.  This plan is based on you training four days a week with three rest days and will able you to ride further and quicker by the time you finish week eight.  It is  a progressive plan meaning the ride duration and intensity will steadily increase.

Training terms so you know what we're on about!?

  • Base:  Effort of around 5 out of 10 - conversational level.  Should feel easy and hold for long durations of exercise.
  • Tempo: Effort 7 out of 10 - so working harder but manageable, can use for shorter periods of exercise.
  • Threshold: Effort 8/9 out of 10 - used in intervals as not able to hold for long so short bursts.
  • Max: Effort 10 out of 10 - giving it everything, again only held in short busts to build your high end speed.
  • Spinning: your cadence will increase, using cardio not muscular effort.
  • Core:  exercises to support your riding and avoid injury not to be neglected - do these at least once a week
  • Dynamic Stretching: pre ride warm up
  • Static Stretching: post ride cool down

Week 1: Build

  • Monday - rest
  • Tuesday - 1hr ride - 15 min base, 10 min tempo, 10 min base, 10 min tempo, 15 min base
  • Wednesday - 50 min ride - 10 min core, 40 ride at base
  • Thursday - rest
  • Friday - rest
  • Saturday - 1 hr 10 min - 10 min core, 1 hr ride at base
  • Sunday - 1 hr - warm up 10 min, then moderate slow climb before cool down

Week 2: Build

  • Monday - rest
  • Tuesday - 50 min - 10 min core, 40 min ride at base
  • Wednesday - rest
  • Thursday - 1hr ride - 15 min base, 30 min temo, 15 min base
  • Friday - rest
  • Saturday - 1hr - 15 min base, 10 min tempo, 10 min base, 10 min tempo, 15 min base
  • Sunday - 1hr 20 mins - 10 min core, 1hr 10 min long ride, base effort.

Week 3: Build

  • Monday - rest
  • Tuesday - 1hr 20 mins - 1hr 20 min base ride with 25 min tempo
  • Wednesday - rest
  • Thursday - 50 min - 10 min core, 40 min ride at base
  • Friday - rest
  • Saturday 1hr 10 min - 10 min core, base 1 hr with 40 min tempo, 10 min base, 40 min tempo, 10 min base
  • Sunday - 1hr 15 min - base ride 1hr 15 min with 2 x 25 min efforts (18 min tempo, 7 min threshold)

Week 4: Recovery

  • Monday - rest
  • Tuesday - 1 hr - 10 min core, base ride 50 mins
  • Wednesday - rest
  • Thursday - 50 mins - 10 min core, 40 min ride
  • Friday - rest
  • Saturday - rest
  • Sunday - 1 hr 10 min - 10 min core, 1hr base ride

Week 5: Build

  • Monday - rest
  • Tuesday - 1 hr 10 min - 10 min core, base ride 1 hr 2 x 20 min tempo
  • Wednesday - rest
  • Thursday - 1 hr - base 1 hr
  • Friday - rest
  • Saturday - 1hr 30 min - base ride 1hr 30 min with 2 x 25 min efforts (15min tempo, 10 min threshold)
  • Sunday - 1hr 10 min - 10 min core, 1hr base spinning ride

Week 6: Build

  • Monday - rest
  • Tuesday - 1hr 10 min- 10 min core, 1hr higher gear ride
  • Wednesday - rest
  • Thursday - 1hr 30 min - 1hr 30 min ride base with 2 x 30 min efforts (15 min tempo, 15 min threshold)
  • Friday - rest
  • Saturday - 1hr 30 min - Base ride 1hr 30 min with 2 x 30 min efforts (20 min tempo, 10 min threshold)
  • Sunday - 1hr 25 min - 10 min core, 1hr 15 min base spinning ride

Week 7: Build

  • Monday - rest
  • Tuesday - 1hr 20 min - 10 min core, 1hr 10 min high gear ride, allow 10 min warm up and cool down
  • Wednesday - rest
  • Thursday - 2 hr - 2hr ride base with 50 min tempo and 4 x 10 min threshold
  • Friday - rest
  • Saturday -2 hr - base ride 2hr with 40 min tempo and 3 x 15 min threshold
  • Sunday - 1hr 30 min - 10 min core, 1hr 20 min base ride

Week 8: Recovery

  • Monday - rest
  • Tuesday - 1hr 10 min - 1hr ride with 2 x 10 min tempo
  • Wednesday - rest
  • Thursday - 1 hr - 1hr ride base with 2 x 5 min tempo, 2 x 5 min threshold
  • Friday - rest
  • Saturday - rest
  • Sunday - 1hr 20 min - 20 min core, 1hr base ride

Week 9: Build

  • Monday - rest
  • Tuesday - 1hr 40 min - 1hr base ride with 3 x 10 min tempo
  • Wednesday - rest
  • Thursday - 2hr 10 min - 2hr ride base with 1 hr tempo and 5 x 10 min threshold
  • Friday - rest
  • Saturday - 2hr 20 min - base ride with 50 min tempo and 4 x 15 min threshold
  • Sunday - 1hr 50 min  - 10 min core, 50 min base ride, 50 min tempo ride 

Week 10: Build

  • Monday - rest
  • Tuesday - 2hr - 10 min core, 2hr high gear ride allow 10 min warm up and cool down
  • Wednesday - rest
  • Thursday - 2hr 35 min - 2hr base ride with 5 x 5 min tempo, 4 x 5 min threshold
  • Friday - rest
  • Saturday - 1hr 50 min - base ride 1hr 50 min with 3 x 30 min efforts (20 min tempo, 10 min threshold)
  • Sunday - 2hr - 20 min core, 1hr base ride, 40 min tempo ride

Week 11: Build

  • Monday - rest
  • Tuesday - 2hr 10 min - whr 10 min base ride with 4 x 10 min tempo
  • Wednesday - rest
  • Thursday - 3hr - 10 min core, 3hr ride high gear ride, allow for 10 min warm up and cool down 
  • Friday - rest
  • Saturday - 3hr - 3hr base ride with 40 min tempo and 3 x 15 min threshold
  • Sunday - 2hr -  15 min core, 1hr base ride, 45 min tempo ride

Week 12: Tilnar Cycle Challenge

  • Monday - rest
  • Tuesday - 2hr - 2hr base ride with 4 x 10 min tempo
  • Wednesday - Rest
  • Thursday - 2hr - 2hr ide base with 2 x 10 min tempo, 2 x 10 min threshold
  • Friday - rest
  • Saturday - Tilnar Cycle Challenge!
  • Sunday - Rest