Cycle training schedule for Andrew Cooper, Cyclist, Square to Square Charity Cycle Challenge 2008
Cyclist profile -Andrew Cooper
The team currently comprises of nine cyclists, including a guest cyclist from Wight Mountain, Newport.
Cycle Training
Andrew began his training for the Square to Square Charity Cycle Challenge on 1 October 2007.
His training is based on completing six days of training per week, with one day of rest, whilst monitoring time, cadence, distance and heart rate. After every seven weeks of training there is one week of complete rest from training.
Primarily the training is focused on using a turbo trainer during the winter months of late 2007/early 2008.
Resting Heart Rate (1 October 2007): 62 bpm
END OF WEEK SUMMARY - Week 10:
Exercise sessions: 7
Exercise duration: 7:25
Total Distance: 123 miles
Total calorie expenditure from exercise: 4,899 kcals excluding 2007/12/15 which was not calculated.
Cycle Training, 16 December 2007 (2007.12.16), starting @ 19:05hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 16.5 miles
Time: 1:00
Heart rate average: 129 bpm
Heart rate max: 149 bpm
Calories used: 644 kcals
Cycle Training, 15 December 2007 (2007.12.15), starting @ 08:15hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 11.6 miles
Time: 0:45
Heart rate average: not calculated - heart rate monitor not used
Heart rate max: not calculated - heart rate monitor not used
Calories used: not calculated - heart rate monitor not used
Cycle Training, 14 December 2007 (2007.12.14), starting @ 10:00hrs
Cycle - Road: Sandown to Ventnor to Wroxall to Knighton to Ashey to Ryde to Sandown
Distance: 23.6 miles
Time: 2:00
Heart rate average: 138 bpm
Heart rate max: 155 bpm
Calories used: 1,433 kcals
Cycle Training, 13 December 2007 (2007.12.13), starting @ 18:25hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 16.6 miles
Time: 1:00
Heart rate average: 134 bpm
Heart rate max: 155 bpm
Calories used: 671 kcals
Cycle Training, 11 December 2007 (2007.12.11), starting @ 08:15hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 12.5 miles
Time: 0:45
Heart rate average: 135 bpm
Heart rate max: 149 bpm
Calories used: 501 kcals
Cycle Training, 10 December 2007 (2007.12.10), starting @ 17:45hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 17.6 miles
Time: 1:00
Heart rate average: 135 bpm
Heart rate max: 153 bpm
Calories used: 683 kcals
Cycle Training, 10 December 2007 (2007.12.10), starting @ 08:30hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 24.5 miles
Time: 1:30
Heart rate average: 132 bpm
Heart rate max: 161 bpm
Calories used: 957 kcals
END OF WEEK SUMMARY - Week 9:
Exercise sessions: 4
Exercise duration: 3:00
Total Distance:
Total calorie expenditure from exercise: 1,802 kcals
Cycle Training, 6 December 2007 (2007.12.06), starting @ 07:35hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:45
Heart rate average: 137 bpm
Heart rate max: 152 bpm
Calories used: 513 kcals
Cycle Training, 7 December 2007 (2007.12.07), starting @ 17:00hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:45
Heart rate average: 119 bpm
Heart rate max: 133 bpm
Calories used: 417 kcals
Cycle Training, 6 December 2007 (2007.12.06), starting @ 07:35hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:45
Heart rate average: 137 bpm
Heart rate max: 152 bpm
Calories used: 513 kcals
Cycle Training, 5 December 2007 (2007.12.05), starting @ 17:10hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: recovery ride
Time: 0:30
Heart rate average: 118 bpm
Heart rate max: 128 bpm
Calories used: 265 kcals
Cycle Training, 4 December 2007 (2007.12.04), starting @ 07:55hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 1:00
Heart rate average: 129 bpm
Heart rate max: 140 bpm
Calories used: 607 kcals
8 days of rest - no exercise completed.
A week of complete rest allow the body to recover, as well as a time for building muscle and stamina.
Rest is an extremely important factor of a training programme; as important as the exercise, diet and hydration.
END OF WEEK SUMMARY - Week 8:
Exercise sessions: 5
Exercise duration: 4:30
Total Distance:
Total calorie expenditure from exercise: 2,771 kcals
Cycle Training, 25 November 2007 (2007.11.25), starting @ 08:10hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 1:30
Heart rate average: 125 bpm
Heart rate max: 141 bpm
Calories used: 873 kcals
Cycle Training, 22 November 2007 (2007.11.22), starting @ 17:15hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 12.5 miles/20.1 km
Time: 0:45
Heart rate average: 124 bpm
Heart rate max: 138 bpm
Calories used: 435 kcals
Cycle Training, 21 November 2007 (2007.11.21), starting @ 08:15hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 18 miles/28.9 km
Time: 1:00
Heart rate average: 137 bpm
Heart rate max: 162 bpm
Calories used: 683 kcals
Cycle Training, 20 November 2007 (2007.11.20), starting @ 07:50hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 9.8 miles/15.8 km
Time: 0:45
Heart rate average: 128 bpm
Heart rate max: 140 bpm
Calories used: 452 kcals
Cycle Training, 19 November 2007 (2007.11.19), starting @ 08:55hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 9.8 miles/15.8 km
Time: 0:30
Heart rate average: 134 bpm
Heart rate max: 153 bpm
Calories used: 332 kcals
END OF WEEK SUMMARY - Week 7:
Exercise sessions: 6
Exercise duration: 6:30
Total Distance:
Total calorie expenditure from exercise: 3,939 kcals
Cycle Training, 18 November 2007 (2007.11.18), starting @ 09:00hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 25.5 miles/41 km
Time: 1:30
Heart rate average: 130 bpm
Heart rate max: 147 bpm
Calories used: 941 kcals
Cycle Training, 17 November 2007 (2007.11.17), starting @ 07:50hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 12 miles
Time: 0:45
Heart rate average: 134 bpm
Heart rate max: 160 bpm
Calories used: 497 kcals
Cycle Training, 16 November 2007 (2007.11.16), starting @ 07:50hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 18 miles
Time: 1:00
Heart rate average: 132 bpm
Heart rate max: 178 bpm
Calories used: 629 kcals
Cycle Training, 15 November 2007 (2007.11.15), starting @ 10:30hrs
Cycle ride - Ventnor to Newport
Distance: 21 miles/17.8 km
Time: 1:15
Heart rate average: 122 bpm
Heart rate max: 154 bpm
Calories used: 683 kcals
Cycle Training, 15 November 2007 (2007.11.15), starting @ 08:50hrs
Cycle ride - Newport to Ventnor
Distance: 21 miles/17.8 km
Time: 1:00
Heart rate average: 125 bpm
Heart rate max: 148 bpm
Calories used: 603 kcals
Cycle Training, 14 November 2007 (2007.11.14), starting @ 18:05hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 17.6 miles/28.3 km
Time: 1:00
Heart rate average: 125 bpm
Heart rate max: 141 bpm
Calories used: 909 kcals
END OF WEEK SUMMARY - Week 6:
Exercise sessions: 7
Exercise duration: 7:25
Total Distance:
Total calorie expenditure from exercise: 4,419 kcals
Cycle Training, 11 November 2007 (2007.11.11), starting @ 16:45hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 1:30
Heart rate average: 128 bpm
Heart rate max: 145 bpm
Calories used: 909 kcals
Cycle Training, 10 November 2007 (2007.11.10), starting @ 16:44hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 1:00
Heart rate average: 121 bpm
Heart rate max: 147 bpm
Calories used: 578 kcals
Cycle Training, 09 November 2007 (2007.11.09), starting @ 16:44hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:45
Heart rate average: 128 bpm
Heart rate max: 142 bpm
Calories used: 458 kcals
Cycle Training, 08 November 2007 (2007.11.09), starting @ 07:40hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:45
Heart rate average: 131 bpm
Heart rate max: 154 bpm
Calories used: 632 kcals
Cycle Training, 06 November 2007 (2007.11.06), starting @ 17:25hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 13 miles/20.9km
Time: 0:45
Heart rate average: 114 bpm
Heart rate max: 124 bpm
Calories used: 376 kcals
Cycle Training, 05 November 2007 (2007.11.05), starting @ 07:40hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 17.3 miles/20.9km
Time: 0:45
Heart rate average: 128 bpm
Heart rate max: 137 bpm
Calories used: 458 kcals
END OF WEEK SUMMARY - Week 5:
Exercise sessions: 6
Exercise duration: 4:40
Total Distance:
Total calorie expenditure from exercise: 2,935 kcals
Volleyball, 04 November 2007 (2007.11.04), starting @ 17:30hrs
Time: 1:05
Heart rate average: 142 bpm
Heart rate max: 166 bpm
Calories used: 815 kcals
Cycle Training, 04 November 2007 (2007.11.04), starting @ 17:30hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 17.6 miles
Time: 1:00
Heart rate average: 137 bpm
Heart rate max: 155 bpm
Calories used: 688 kcals
Cycle Training, 04 November 2007 (2007.11.04), starting @ 08:000hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 10 miles
Time: 0:30
Heart rate average: 134 bpm
Heart rate max: 149 bpm
Calories used: 356 kcals
Cycle Training, 3 November 2007 (2007.11.03), starting @ 16:30hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 17.5 miles
Time: 1:00
Heart rate average: 133 bpm
Heart rate max: 159 bpm
Calories used: 651 kcals
Cycle Training, 1 November 2007 (2007.11.01), starting @ 17:50hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:30
Heart rate average: 111 bpm
Heart rate max: 118 bpm
Calories used: 230 kcals
Cycle Training, 30 October 2007 (2007.10.30), starting @ 18:40hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: recovery ride
Time: 0:30
Heart rate average: 102 bpm
Heart rate max: 117 bpm
Calories used: 187 kcals
END OF WEEK SUMMARY - Week 4:
Exercise sessions: 6
Exercise duration: 6:00
Total Distance: 92.75 miles
Total calorie expenditure from exercise: 3,764 kcals
Cycle Training, 28 October 2007 (2007.10.28), starting @ 08:45hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 34 miles, 2 riser blocks on turbo trainer
Time: 2:00
Heart rate average: 129 bpm
Heart rate max: 156 bpm
Calories used: 1,241 kcals
Cycle Training, 27 October 2007 (2007.10.27), starting @ 08:00hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 15.75 miles, 10 mins fast pedal on flat terrain, 1 riser blcok
Time: 1:00
Heart rate average: 132 bpm
Heart rate max: 171 bpm
Calories used: 659 kcals
Cycle Training, 26 October 2007 (2007.10.26), starting @ 07:45hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 9.5 miles, with 5 mins fast-pedal on flat terrain, 1 rise block
Time: 0:45
Heart rate average: 123 bpm
Heart rate max: 146 bpm
Calories used: 430 kcals
Cycle Training, 25 October 2007 (2007.10.25), starting @ 07:45hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 16 miles, 80-95rpm, 1 riser block
Time: 1:00
Heart rate average: 135 bpm
Heart rate max: 149 bpm
Calories used: 666 kcals
Cycle Training, 23 October 2007 (2007.10.23), starting @ 07:45hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 9 miles, 10 mins fast pedal, 1 riser block
Time: 0:45
Heart rate average: 128 bpm
Heart rate max: 164 bpm
Calories used: 461 kcals
Cycle Training, 22 October 2007 (2007.10.22), starting @ 18:50hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 8.5 miles, 10 mins fast pedal, 1 riser block
Time: 0:30
Heart rate average: 128 bpm
Heart rate max: 157 bpm
Calories used: 307 kcals
END OF WEEK SUMMARY - Week 3:
Exercise sessions: 6
Exercise duration: 6:00
Total Distance:
Total calorie expenditure from exercise: 3,705 kcals
Cycle Training, 21 October 2007 (2007.10.21), starting @ 16:30hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 22 miles, 80-85 rpm, hills (2 riser blocks)
Time: 1:00
Heart rate average: 120 bpm
Heart rate max: 128 bpm
Calories used: 818 kcals
Cycle Training, 20 October 2007 (2007.10.20), starting @ 18:50hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 16 miles, 80-85 rpm, 10 mins fast pedal (2 x 5mins - 5 mins recovery)
Time: 1:00
Heart rate average: 125 bpm
Heart rate max: 156 bpm
Calories used: 588 kcals
Cycle Training, 18 October 2007 (2007.10.18), starting @ 08:00hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:45
Heart rate average: 131 bpm
Heart rate max: 155 bpm
Calories used: 478 kcals
Cycle Training, 17 October 2007 (2007.10.17), starting @ 17:35hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 1:00
Heart rate average: 137 bpm
Heart rate max: 145 bpm
Calories used: 681 kcals
Cycle Training, 16 October 2007 (2007.10.16), starting @ 18:05hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 1:00
Heart rate average: 134 bpm
Heart rate max: 145 bpm
Calories used: 664 kcals
Cycle Training, 15 October 2007 (2007.10.15), starting @ 07:40hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:45
Heart rate average: 131 bpm
Heart rate max: 170 bpm
Calories used: 476kcals
END OF WEEK SUMMARY - Week 2:
Exercise sessions: 4
Exercise duration: 3:30
Total Distance:
Total calorie expenditure from exercise: 2,072 kcals
Cycle Training, 13 October 2007 (2007.10.13), starting @ 18:30hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 1:30
Heart rate average: 135 bpm
Heart rate max: 156 bpm
Calories used: 1.041kcals
Cycle Training, 10 October 2007 (2007.10.10), starting @ 19:10hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:30
Heart rate average: 136 bpm
Heart rate max: 152 bpm
Calories used: 386kcals
Cycle Training, 9 October 2007 (2007.10.09), starting @ 19:00hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:30
Heart rate average: 112 bpm
Heart rate max: 123 bpm
Calories used: 240kcals
Cycle Training, 8 October 2007 (2007.10.08), starting @ 18:05hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:45
Heart rate average: 118 bpm
Heart rate max: 133 bpm
Calories used: 405kcals
END OF WEEK SUMMARY - Week 1:
Exercise sessions: 5
Exercise duration: 4:50
Total Distance:
Total calorie expenditure from exercise: 2,946kcals
Cycle Training, 7 October 2007 (2007.10.07), starting @ 17:25hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance: 38.6km
Time: 1:30
Heart rate average: 137 bpm
Heart rate max: 147 bpm
Calories used: 1,036kcals
Cycle Training, 5 October 2007 (2007.10.05), starting @ 18:50hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:30
Heart rate average: 102 bpm
Heart rate max: 108 bpm
Calories used: 240kcals
Cycle Training, 3 October 2007 (2007.10.03), starting @ 17:50hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 1:00
Heart rate average: 130 bpm
Heart rate max: 149 bpm
Calories used: 643kcals
Cycle Training, 2 October 2007 (2007.10.02), starting @ 08:00hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 0:45
Heart rate average: 114 bpm
Heart rate max: 124 bpm
Calories used: 371kcals
Cycle Training, 1 October 2007 (2007.10.01), starting @ 17.52hrs
Cycle Turbo Trainer - Cycle Ops Fluid 2
Distance:
Time: 1:03
Heart rate average: 137 bpm
Heart rate max: 156 bpm
Calories used: 713kcals
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