Wicklow 100 & 200 Training plans courtesy of Aidan Hammond.xlsx
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Guidance:
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For best use of the training plans insert your Maximum and Resting Heart Rates ("HR")
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in the grey boxes located at cells B1 and D1 respectively.
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These are located at the top of the sheet that applies to you.
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Row 2 will work out your training levels / zones automatically.
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Maximum HR:
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Can be obtained by calculating "220 minus your age".
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Insert this number in cell B1.
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Resting HR:
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Should be measured in the morning when you are at your most relaxed before
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getting out of bed.
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Do this over several days to obtain an accurate average.
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Insert this number in cell D1.
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Cadence: 
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Pedalling rate i.e. how many pedal revolutions you do per minute.
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The ideal cadence is 80-90.
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Gearing: 
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50 means the big chainring at the front of the bike.
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34 means the small chainring on the front of the bike.
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13/14 are the smaller cogs at the back.
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15/16 are the middle cogs at the back.
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