Barry Roubaix 12 week plan - 62 mile Event by Training Bible Cycling
Author
Rob Kelley
All plans by this CoachLength
12 Weeks
Typical Week
2 Strength, 5 Bike, 1 Day Off
Longest Workout
4:00 hrs
Plan Specs
cycling gran fondo/century advanced power based hr based strength
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Summary
This plan is focused not only on preparing you for Barry Roubaix, but also to prepare you for the 2017 cycling season. A strength program is also included. Your goal should be to maximize your results every day, whether in the form of a tough set of intervals or a day of complete recovery The philosophies are based on those of Joe Friel, creator of The Cyclist's Training Bible.
Note that this is meant to start on Monday January 2nd. If you begin earlier or later send us an e-mail at Rob@TBCycling.com so we can give you advice with which to time your training for Barry Roubaix properly.
Good luck and go fast!
Rob Kelley
TRAINING BIBLE CYCLING
rob@TBCycling.com
Stats
Sample Day 1
Follow prescribed routine
Sample Day 2
Warm up for 15 minutes. Keep heart rate in upper end of zone 2 for 1 hour. Cadence: 90-110 RPM's. Warm down for 10 minutes.
Sample Day 3
warm up for 15 minutes. Use as easy a gear as you need for these, and they are best done on a stationary trainer or rollers.
1 set: 105 RPM's for 5 minutes/1 minute rest. 110 RPM's for 5 Minutes/1 minute rest. 115 RPM's for 5 minutes/1 minute rest. 120 RPM's for 5 minutes/1 minute rest. 125 RPM's for 5 minutes/1 minute rest. 125 RPM's for 5 minutes/1 minute rest. 125 RPM's for 5 minutes/1 minute rest. 3 minutes at maximum RPM's. Warm down for 15 minutes.
Do each set to fail. 8 minutes recovery between sets.
Sample Day 4
zone 1-2 only. keep cadence between 90-100 after you are warm
Sample Day 4
Follow prescribed routine
Sample Day 6
Great day for a mountain bike in the woods if you have one.Have fun and not too hard (zone 1-3). warm down well.
Sample Day 7
Warm up for 15 minutes. Keep heart rate and/or in upper end of zone 2 for 1 hour. Cadence: 90-110 RPM's. Warm down for 10 minutes.