Second in the Junior National Road Race Series in 2011 and part of the Rapha Condor Sharp team for 2012, Luke gives us an idea of his training programme for the winter
VeloUK: Have you started your winter training and if so, how long did you spend off the bike post season and how many hours a week would you spend now training?
Luke: I’m now just over a month into my winter training. I had the first half of October completely off the bike and the second half, I started riding again just steady rides to get a bit of fitness for the first few rounds of the National Trophies and Rapha Super Cross series.
In November, I started training with a structured plan of about 10 – 15 hours a week which was mostly steady riding and going into December my number of hours has increased slightly to about 15-20 hours per week.
VeloUK: What is a typical weekday ride for you (how long and what intensity) and what sort of rides do you do on a weekend (how long and what intensity)?
Luke: My typical week this month is that I have Mondays and Fridays off.
In the week, I do a three hour steady ride, a three hour hilly ride riding steady on the flat and more intense on the climbs and a ride of around 2-2½ hours with 30 minutes steady at the start and end and 60-90 minutes at a moderate intensity. At the weekend, I do a three hour hilly ride with the same format as in the week and a four hour steady ride.
VeloUK: Do you ride Xmas day or New Years day?
Luke: Ken (Matheson, coach) has very kindly given me the day off on Christmas! I’m not too sure about New Years day as my four week plan ends on Christmas day but I think I will be out training on New Years day.
VeloUK: Do you intend to go to a training camp abroad and if so, what would be a typical training camp there in terms of the time spent training and the type of training rides they would be?
Luke: I decided to come to Majorca this week as the weather in the UK was looking dodgy so I could get my training done in warm weather (it’s been 20°C during the day so far this week.)
With Rapha Condor Sharp, I’ll be going on a camp to Lanzarote in January for 10 days and a camp in Spain in February.
VeloUK: Finally, what will be your first races for 2012?
Luke: My first race in 2012 is likely to be Eddie Soens and then my next race will be the Tour of Taiwan from the 10th-16th March.
Other Winter Training Stories
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- Crit Result: 2024 West Thames League 1
- Startlist: The Drummond Trophy
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- TTT Result: Scorton TTT
- TT Result: Manchester & District TTA 25m TT
- TT Result: Stowmarket & District CC 15m TT
- TT Result: Paceline RT Sporting TT
- TT Result: Hereford & District Wheelers 25m TT
- RR Result: Yorkshire RRL #1
- Crit Result: Scottish Student Cycling Criterium Championships
- Events: Dave Peck Memorial
- EVENTS: Proper Northern Road Races – Round 2 Oakenclough
- TT Result: Blaydon CC Two Up TT
- TT Result: Kent CA 10m TT
- TT Result: Wessex RC 24m TT
- TT Result: Easterley RC 25m TT
- TT Result: Cranbrook CC 10m TT
- TT Result: Penzance Wheelers 12.5m TT
- TT Result: Fife Century RC 25m TT
- TT Result: Bramley Wheelers 10m TT
- TT Result: Mid Shropshire Wheelers 25m TT
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- RR Result: Cadence Junior Road Race
- Crit Result: Matlock CC Darley Moor Circuit Race #1
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- Crit Result: Thruxton Midweek Circuit Races
- RR Result: NCRA Handicap Road Race
- RR Result: London Dynamo
- Events: Halesowen Friday Track Nights
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- TT Result: North Lancashire Road Club Hilly 50m TT
- BMCR Result: Darley Moor (Saturday)
- RR Result: Danum Trophy 2024
- BMCR Result: La Fleche Waltonne Road Races
- Rider Report: Scottish Youth Tour
- Youth Result: British Youth Series Rd 1 (Youth B Girls)
- Youth Result: British Youth Series Rd 1 (Youth A Girls)
- Youth Result: British Youth Series Rd 1 (Youth B Boys)
- Youth Result: British Youth Circuit Series Rd 1 (Youth A Boys)
- Crit Result: Omega Portsmouth Circuits 1
- Crit Result: Ennerdale Season Opener 1
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- Result: Surrey League – CycloPark