SPORTIVE PEAK PERFORMANCE: 10-Week Programme

Average Weekly Training Hours 09:44
Training Load By Week
Average Weekly Training Hours 09:44
Training Load By Week

This plan has been assembled specifically for the intermediate or experienced cyclist seeking to prepare for their next Sportive/Gran Fondo in a progressive and structured fashion.



This preparatory sportive plan accommodates for those with limited time throughout the week, yet includes enough long-ride volume to take advantage of the endurance benefits such workouts bring and the specificity that these workouts have for long sportive events.



The plan houses a large variety of workouts that will constantly challenge the body and signal it to adapt in the most optimal way. All important zones, abilities and physiological systems where sportive riders need to be strong are targeted and the plan aims to deliver the rider right on the day of their sportive with a high level of balanced fitness.



Every workout takes advantage of the TrainingPeaks' Workout Builder for clearly structured workouts.



What's more, with the main limiter for most sportive riders being the onset of fatigue in the latter stages of their event, this training plan puts strong focus on building fatigue resistance through specially-designed workouts.



Before embarking on this plan and to take full advantage of the workouts therein, ensure you have a solid base of riding fitness and can ride for ~3hours at a steady pace relatively comfortably. The programme works best for those riders who train using a power meter or heart rate monitor, but does use RPE or Rating of Perceived Exertion for every workout for those without.

Sample Day 1
2:00:00
67.3TSS
Aerobic Development

Ride ~2hours @ Low-mid Zone 2 (power or HR) or 2-3 on RPE Scale, keeping intensity in check on any hills.

This steady-state workout can be done outdoors alone or with a group of appropriate fitness level, or indoors on a trainer.

PURPOSE: This workout is designed to improve your endurance capabilities by promoting the development of mitochondria (the powerhouse of the cell) and strengthening the slow twitch muscles. These changes happen as a function of time rather than intensity, so achieving the target duration is most important.

Sample Day 2
0:30:00
10.1TSS
Recovery Spin

~30min @ Zone 1 (Power or HR). Can be done outdoors on indoors on a trainer. Use time to work on pedalling technique at higher cadences by performing 3-4 drills of low power, high cadence spinning for 1-2mins at a time.

PURPOSE: Designed to facilitate recovery from previous stressful workouts by stimulating the flow of fresh, oxygenated blood to the muscles and allowing you to stay in a rhythm with your sportive training.

Sample Day 3
1:15:00
76TSS
8-Min Threshold Intervals

10-20mins @ low-mid Zone 2 (Power or HR) or 2-3 on RPE scale.

Then, perform 4x8min @ Zone 4 (Power or HR) or 6-7 on RPE Scale, taking 2-3mins of easy spinning as active recovery between intervals.

Remaining ride time @ low-mid Zone 2 (Power or HR) or 2-3 on RPE scale.
PURPOSE: Designed to boost your muscular endurance abilities, which will increase your ability to produce power at a sustained intensity. It will improve your body’s ability to buffer and tolerate the presence of lactate in the blood.

Sample Day 4
1:15:00
75.1TSS
Muscular Endurance

20-30mins @ low-mid Zone 2 (Power or HR) or 2-3 on RPE scale.

Then, perform 3-4x 8-10min intervals @ Upper Zone 3/Low Zone 4 (Power or HR) or 6 on RPE scale with 2-3min easy spinning for active recovery between each interval.

Remaining time in the ride @ low-mid Zone 2 (Power or HR) or 2-3 on RPE scale.

PURPOSE: Designed to boost your muscular endurance abilities, which will improve your ability to ride long climbs at a high sustained pace. It will improve your body’s ability to buffer and tolerate the presence of lactate in the blood.

Sample Day 6
2:15:00
81TSS
Aerobic Development

Ride 2hours 15mins @ Low-mid Zone 2 (power or HR) or 2-3 on RPE Scale, keeping intensity in check on any hills.

This steady-state workout can be done outdoors alone or with a group of appropriate fitness level, or indoors on a trainer.

PURPOSE: This workout is designed to improve your endurance capabilities by promoting the development of mitochondria (the powerhouse of the cell) and strengthening the slow twitch muscles. These changes happen as a function of time rather than intensity, so achieving the target duration is most important.

Sample Day 7
2:30:00
105.7TSS
Aerobic Development with Fatigue Resistance Intervals

Ride 2hours 30mins @ Low-mid Zone 2 (power or HR) or 2-3 on RPE Scale, keeping intensity in check on any hills. Include 3-4x 2.5min intervals @ Zone 4 with 2min easy spinning between in final 30mins of workout.

This largely steady-state workout can be done outdoors alone or with a group of appropriate fitness level, or indoors on a trainer.

PURPOSE: This workout is designed to improve your endurance capabilities by promoting the development of mitochondria (the powerhouse of the cell) and strengthening the slow twitch muscles. This session has the additional benefit of teaching your body to work hard in the presence of fatigue. These aerobic changes happen as a function of time rather than intensity, so achieving the target duration is most important.

Sample Day 9
2:15:00
96.6TSS
Aerobic Development with Fatigue Resistance Intervals

Ride 2hours 15mins @ Low-mid Zone 2 (power or HR) or 2-3 on RPE Scale, keeping intensity in check on any hills. Include 3-4x 2.5min intervals @ Zone 4 with 2min easy spinning between in final 30mins of workout.

This largely steady-state workout can be done outdoors alone or with a group of appropriate fitness level, or indoors on a trainer.

PURPOSE: This workout is designed to improve your endurance capabilities by promoting the development of mitochondria (the powerhouse of the cell) and strengthening the slow twitch muscles. This session has the additional benefit of teaching your body to work hard in the presence of fatigue. These aerobic changes happen as a function of time rather than intensity, so achieving the target duration is most important.

Tom Bell
|
tombell.co

Personal, leading-edge coaching built on a foundation of strong communication and a close working relationship. I work together with athletes from over 9 different countries across a range of disciplines and help develop the performance of both aspirational racers through to national champions.