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
- Startlist: Ryedale Grasscrete Womens Grand Prix
- Startlist: 17th Ryedale Grasscrete Mens Grand Prix
- Features, Reports, Results
- Track Results: Youth & Junior Track Championships
- TT Result: Yorkshire VTTA 10m TT
- Crit Result: Kent League Circuit Races
- Result: East Sussex CA 100m TT
- Result: PDQ Race Series #6
- RR Result: Cheltenham & County CC Road Races
- Crit Result: King and Queen of the Bowl 10
- TT Result: Houghton CC 10m TT
- TT Result: Aylesbury CC 10m TT
- TT Result: Shropshire CCA Team Time Trial
- TT Result: Scottish 100m TT Championships
- News: Ethan Hayter extends contract with Ineos
- Track Result: Brooks Cycles Track League
- Crit Result: Ken Robertson Regatta Crits
- TT Result: Otley CC 25m TT
- TT Result: Border City Whs 10m TT
- TT Result: Tickhill Velo Club 10m TT
- TT Result: SCCA 10m TT
- RR Result: Surrey League/Redhill CC
- Commonwealth Games: Road Races
- Crit Result: LDN – Brother UK Summer Series 9
- Result: Cliff Pratt Deca Community Crits 8
- Youth Result: White Rose Youth League 7
- Crit Result: CCA Twilight Zone Crits
- Crit Result: CDPP Sport Crit Series 15
- Crit Result: Portsmouth Evening Circuits
- TT Result: Vags CC Club 10m TT
- Crit Result: City RC (Hull) Crits #7
- Crit Result: Holt Racing Pembrey Crits 15
- Crit Result: Dick Evans Memorial Summer Series 7
- Crit Result: Rowe & King ‘Maindy Classics 9
- RR Result: Simon Hook Memorial Road Race
- Crit Result: Yomp Bonk Crits Super Series 4
- RR Result: Andrews Trophy Road Race
- Crit Result: SACA Salt Ayre Tuesday League 17
- Youth Result: Isle of Man Youth league 15
- Crit Result: Cliff Pratt Deca Crits 7
- Crit Result: Behind The Bikeshed’s Summer Circuits
- Crit Result: West Thames Circuit Race League 19
- Report: TT Way Is Essex
- EVENTS: Bath Cycling Club Road Races
- TT Result: City Cycle Couriers RT 10m TT
- TT Result: Cardiff 100 Miles RCC 50m TT
- Crit Result: Bicycle Repair Hub Summer Crits 2
- RR Result: Scottish Road Race Championships
- RR Result: The Dinnington Dynamo
- Crit Result: Holt Racing Pembrey Crit 14
- RR Result: Seacroft Wheelers Summer Road Races
- RR Result: Vector Cycling Race Team Milton RR
- RR Result: Duncan Murray Wines Road Races
- RR Result: Upton CC Annual Summer Road Race
- Crit Result: RCR FatCreations Goodwood Finale
- RR Result: The Crown Cup Road Race
- TT Result: VTTA Kent 10m TT
- TT Result: Addiscombe CC 10m TT
- TT Result: Rugby Racing CC 10m TT
- TT Result: Pendle Forest CC 10m TT
- TT Result: Tetbury Velos 10m TT