In this recurring series, Canadian Cycling Magazine will take a look at the Monday to Friday training programs of some of Canada’s top professional cyclists. From the hours on the bike to the other activities and training that gets incorporated into their plans, we will get a glimpse on how Canada’s top cyclists prepare for some of the worlds biggest races. Between warm weather training camps, Catharine Pendrel has been at home in Kamloops, B.C. Here is what a training week in February looks like for the Canadian world champion and Olympic bronze medallist.
Canadian Olympic medallist Catharine Pendrel has had a busy year already. Since ending her season at Canadian cyclocross championships in Peterborough, Ont., she has been on training camps in San Francisco and Hawaii with Cycling Canada’s mountain bike program. The two-time cross country world champion is busy preparing for her second chance to race world championships at home in Canada when the event returns to Mont-Sainte-Anne, Que. this August.
Between warm weather training camps, the two-time world champion cross country racer is at home in Kamloops, B.C., putting in the hours on snow and the trainer, like many other Canadians.
After a decade at the top of the World Cup rankings, Pendrel has more experience than most at getting the work done during the winter, and recently shared some helpful tips on her own blog.
Catharine Pendrel’s training program for a January / February week in Kamloops, B.C.
Catharine Pendrel: For me a day completely off structured training is important for life balance and to mentally and physically commit to all the hard workouts during the week or block. I know I will always get a break so can dig deeper. I like to do yoga this day and catch up on the paperwork side of my job. I am the kids league director of our local bike club, a coach, take online classes and manage Pendrel Racing so always have lots on my plate.
10 min core and 10 min Meditation before breakfast.
I like the apps Sworkit, Fitify for core and the app Headspace for meditation.
4×1 min high cadence pedalling with 1min easy between.
3×3 min best consistent effort (all 3 intervals similar power) with 3min easy between. 90-100rpm.
5×8 min at threshold/2 min easy between. 90-100rpm.
Starting with a 10min run for warm up, plyometrics and then Squats, deadlifts, upper body work and more core.
Most literature recommends strength on an aerobic day, but I have always combined it with pretty tough trainer sessions. For a winter-based endurance athlete, I think this split day can help increase your training load and volume when getting in long sustained sessions is more time consuming and challenging. As my endurance days are typically on skis which involves commuting time and also good muscular load I find the trainer gym combo more successful.
One of the best things I did early in my career was commit to learning how to ski and using skiing as a training tool. It enables me to stay home during the winter and combined with my trainer work lets me begin racing in March with great form.
3 x15 sec sprints 2min easy between.
2x3min at 165-175HR with 2min easy between.
Power often guides my trainer work to keep it focused. In the summer while outside I often used perceived effort as my guide and analyze power after my workout.
My Puppy joins just for the first 20+min as this is her favourite day. When she joins, the adventure is catered to her and she gets to choose the pace. We don’t do extended duration rides with her yet, just short introductions intended to familiarize her with bikes.
Depending on conditions this will be a skate ski, classic ski, trainer or fat bike ride or a combination of these.
I often like one-weekend endurance session to have a bike focus and one a ski focus.
Pendrel is getting plenty of variety in now, while she trains at home in snowy Kamloops for the upcoming World Cup season and 2019 UCI mountain bike world championships in Mont-Sainte-Anne, Que.