La Marmotte Gran Fondo Alpes 2018 - 12 weeks to go - Intermediate to Advanced Training Plan

Average Weekly Training Hours 07:20
Training Load By Week
Average Weekly Training Hours 07:20
Training Load By Week

INTERMEDIATE


"Give me six hours to chop down a tree and I will spend the first four sharpening the axe" - Abraham Lincoln


POWER BASED PLAN

A Training Plan for Intermediate to Advanced level athletes with full time jobs and other commitments - you are challenged for time but very committed to your training. This plan has a specific focus on improving your endurance, and includes a 2 week taper prior to your main event. It allows for a Sunday club run, sportive, or group ride, once a week to aid adaptations to changes of pace and riding in a fast peloton


Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals.


Before starting this plan you should have completed several months consistently training your aerobic system.


Questions? Please visit my website at www.rlperformance.co.uk or email me directly at: ride7ds@gmail.com 



Please note: This is a power-based training plan that finishes on the day of La Marmotte Gran Fondo Alpes 2018..

Sample Day 1
1:35:00
FTP Test

VERY IMPORTANT - perform the FTP test on your sportive/Gran Fondo bike. Make your numbers "real world". Cycling is measured in time, not power. Power just allows us to train with accuracy. Make sure yours is accurate by do your FTP test on your competition/event bike.
.
Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
.
3 minutes recovery
.
1 minute flat out - give it everything
.
5 minutes recovery
.
5 minutes flat out - give it everything
.
10 minutes recovery
.
30 minutes effort - as hard as you can go
.
15 minutes recovery

Sample Day 2
0:40:00
25.5TSS
Criss-Cross x 3 Zone 2

This session is used to work basic endurance
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5 minutes warm up
.
5 minutes lower zone 2
5 minutes upper zone 2
5 minutes lower zone 2
5 minutes upper zone 2
5 minutes lower zone 2
5 minutes upper zone 2
.
5 minutes warm down

Sample Day 3
0:45:00
48.1TSS
25 Sweet Spot

15 minutes progressive warm up
.
25 minutes sweet-spot
.
5 minutes warm down

Sample Day 4
1:25:00
87TSS
2 x 30 Tempo

15 minutes gradual warm up
.
30 minutes zone 3
5 minutes recovery
30 minutes zone 3
.
5 minutes warm down

Sample Day 6
2:15:00
88.6TSS
Base

15 minutes warm up.
.
Main block: zone 2 power
.
15 minutes warm down

Sample Day 7
3:00:00
150TSS
Club Run/Group Ride - sit in

Enjoy some social riding but try to coast through the day on the minimal effort possible by hiding in the wheels.

Sample Day 9
0:55:00
58.2TSS
2 x 15 Sweet Spot

15 minutes progressive warm up
.
15 minutes sweet-spot
5 minutes recovery
15 minutes sweet-spot
.
5 minutes warm down

Rob Lee - Professional Endurance Coach
|
RL Performance

Level 2 Training Peaks Coach
Level 2 British Cycling Coach and Skills Instructor
Level 4 International Bike Fitting Institute
Aero Fit consultant for Drag2zero

I have been involved with coaching for over 20 years. My clients include everyone from first time charity event rider to world level endurance athlete; they come from all over the world and across all disciplines. All my clients receive the same support and attention to detail that makes a coach-athlete relationship successful.