L'ETAPE AUSTRALIA 2017 157KM RACE TRAINING PLAN

Average Weekly Training Hours 10:13
Training Load By Week
Average Weekly Training Hours 10:13
Training Load By Week

This 12 week plan is designed for the profile and demands of L'Etape Australia 157km Race course for 2017. This plan will prepare you for the climbing, accelerations and endurance required to achieve your best possible result in your age category. You WILL be ready. All sessions have been created with Training Peaks workout builder, so they can be downloaded to use on your smart trainer app or Garmin. Check out www.powerlab.com.au to learn more about your coach.

Sample Day 2
1:00:00
60TSS
FTP test

WU: 5 mins 50%
Then a steady 8 min build up to maintaining current FTP for the 8th minute.

4 mins easy recovery
3 * 5 second short sprint/ 55 sec recovery
5 mins recovery

MS: 20 mins all out effort to achieve maximum average power for that period.

CD: 15 mins very easy

Sample Day 3
1:30:00
58.7TSS
Zone 2 Endurance

WU: 10 mins zone 1/ 50%

MS: 70 mins zone 2/ 65%

CD: 10 mins zone 1/ 50%

Sample Day 4
1:30:00
93.3TSS
10 * 2 mins 105% of FTP

WU: 10 mins 50%/ 5 mins 70%/ 5 mins 85%

MS: 10 repeats of 2 mins 105%/ 1 min 50%

CD: 40 mins zone 2 55-75%

Sample Day 6
4:00:00
214.2TSS
Endurance ride with 4 * 8 min climbs

4 hr ride mainly tapping along in zone 2 but include 4 * 8 min hill efforts at FTP intermittently along the way.

Sample Day 7
2:00:00
77.4TSS
Zone 2 Endurance

WU: 20 mins zone 1/ 50%

MS: 2 hrs zone 2/ 65%

CD: 10 mins zone 1/ 50%

Sample Day 9
1:30:00
79.3TSS
2 * 10 mins at 90% of FTP

WU: 10 mins 50% FTP/ 5 mins 75%/ 5 mins 50%

MS: 10 mins 90%/ 10 mins 70%/ 10mins 90%

CD: 40 mins of zone 2 55-75%

Sample Day 10
2:00:00
79.9TSS
Zone 2 Endurance

WU: 10 mins zone 1/ 50%

MS: 100 mins zone 2/ 65%

CD: 10 mins zone 1/ 50%

Angus Harris
|
Powerlab Cycling Performance

From weekend warriors through to national champions. I specialise in coaching masters men and women and understand that they are different creatures to full time pro athletes.Training is built around your history, ability and time constraints. I am very mindful of masters athletes getting adequate recovery and hence monitor constantly to ensure you are responding to the training stimulus without over reaching. I will get you winning whilst maintaining a healthy family/ bike/ work/ life balance.