Barry Roubaix 12 week plan - 22 mile Event by Training Bible Cycling

Average Weekly Training Hours 07:36
Training Load By Week
Average Weekly Training Hours 07:36
Training Load By Week

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

Sample Day 1
0:45:00
AA #1: Anatomical Adaptation #1

Follow prescribed routine

Sample Day 2
1:20:00
AT20

Warm up for 15 minutes in zone 1-2. do three 20 minute intervals at high end of zone 2 heart rate/power with 3 minutes recovery between each. Warm down for 10 minutes.

Sample Day 3
1:30:00
HC: High Cadence to 125

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
0:30:00
EZ

zone 1-2 only. keep cadence between 90-100 after you are warm

Sample Day 4
0:45:00
AA #2: Anatomical Adaptation #2

Follow prescribed routine

Sample Day 6
1:30:00
Skills Ride

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
1:20:00
AT20

Warm up for 15 minutes in zone 1-2. do three 20 minute intervals at high end of zone 2 heart rate/power with 3 minutes recovery between each. Warm down for 10 minutes.

Training Bible Cycling
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Training Bible Cycling

We coach beginners, professional cyclists and every skill level in between. Cyclocross, road, mountain bike, BMX and track. Joe Friel's Training Bible methodology is the core of modern endurance training methods and we are the experts. Our coaches have the appropriate certificates and practical experience. The combination is what sets us apart.