TP017 Mallorca 312 sportive | Power based | 8 weeks

Average Weekly Training Hours 08:22
Training Load By Week
Average Weekly Training Hours 08:22
Training Load By Week

Have you entered the Mallorca 312? Want to finish and make the strict cut off times? Then this plan is for you!

Having completed this event last year I am fully aware of what is needed to complete this tough sportive. This plan has been created to focus on specific sessions that will target the fitness demands needed. It allows for a longer weekend club ride so you can still ride with your mates and there are midweek turbo trainer sessions.

The start date for this plan is the 4th March 2019 and will take you right up to the start line.

I have also entered the event so feel free to get in touch direct with me if you need anything or just for a shout out on the day!


The plan has been built around turbo sessions during the week using power and are around 1 hour in length. The longer rides have been scheduled for the weekends and are built around basic heart rate figures so you will be able to still ride with your club mates. This can be rearranged to suit your work/family schedule.

The power sessions are all totally compatible (export/sync required) with Zwift, TrainerRoad and Smart trainers with ERG mode.

Discount code also included for all other plans available at Ride Harder

Sample Day -52
0:40:00
16.7TSS
Recovery - W3 High Cadence

This is a great session not only to acheive a recovery adaptation it also works on improving your cadence as a cyclists.
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The idea of this session is active recovery to help recover from the previous days hard workout.
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Aim for a cadence of around 100rpm throughout the session

Sample Day -25
1:10:00
86TSS
FTP TEST - W1

This is the last FTP test so this is the time to set your zones ahead of the event. If you have completed the sessions you will have improved and it is important to update your zones so that you are training at the correct intensity!
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Refer to the PDF at the start of the plan if you are unsure how do update them.
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This test will set your Functional Threshold Power along with an idea of what your v02 max power is. The numbers are based on your current settings so use them as a guide to start interval with but the idea is to try and increase on the numbers. If this is your first time then you will need to gauge the effort for each interval.-
Press lap button for the 2 efforts marked with a *
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15min WU
3x1min high cadence efforts 100rpm+, 1min RI
5min Easy
*5min - All out effort trying to have a controlled pace for the entire interval.
10min - Easy
*20min - Time Trial effort. Don't go out too hard and try to maintain power for entire interval, give it all in the last 5min
10min Cool Down

Sample Day -21
4:00:00
275TSS
Tempo Ride - W1

This is your staple club ride pace, it should not be flat out but enough to push you. Mix it up with some endurance/tempo and getting up as far as sweetspot but no prolonged hard efforts. A couple of 10sec burst at max intensity will be o.k
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It can be done on your own or in a group.
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I have put a guide down for the heart rate however this is only a guide and feel free to be above or below at various times depending on the terrain and conditions.
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If using a power meter your IF should be coming in at around 0.80 - 0.85

Sample Day -14
5:00:00
345TSS
Tempo Ride - W1

This is your staple club ride pace, it should not be flat out but enough to push you. Mix it up with some endurance/tempo and getting up as far as sweetspot but no prolonged hard efforts. A couple of 10sec burst at max intensity will be o.k
-
It can be done on your own or in a group.
-
I have put a guide down for the heart rate however this is only a guide and feel free to be above or below at various times depending on the terrain and conditions.
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If using a power meter your IF should be coming in at around 0.80 - 0.85

Sample Day -7
2:00:00
135TSS
Tempo Ride - W1

This is your staple club ride pace, it should not be flat out but enough to push you. Mix it up with some endurance/tempo and getting up as far as sweetspot but no prolonged hard efforts. A couple of 10sec burst at max intensity will be o.k
-
It can be done on your own or in a group.
-
I have put a guide down for the heart rate however this is only a guide and feel free to be above or below at various times depending on the terrain and conditions.
-
If using a power meter your IF should be coming in at around 0.80 - 0.85

Sample Day -6
2:00:00
80TSS
Endurance Road - W5 Zone2 High Cadence

The purpose of this workout is to improve your aerobic endurance and make you more efficient as a cyclist. For this session we will be aiming for a good cadence of 95rpm for the entire ride so really spin those legs while riding and work on good form throughout. Again this will seem hard to start with but will get easier over time as you build your base
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The idea is to stay in HR Zone2 for the entire ride. Go as slow as needed on the hills to make sure HR does not go over Z2.

Sample Day -2
1:30:00
60.8TSS
Ride part of the route easy with some 10sec Max Cadence efforts

Use this workout to ride some of the course and test the bike out before the event. No prolonged hard efforts but lots of easy riding with some max cadence bursts.
-The purpose of this workout is to improve your aerobic endurance and the short sharp max cadence efforts which will work on your pedalling technique and the ability to spin the pedals fast! We are not looking for max power but more max cadence for this session!
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The idea is to stay in HR Zone2 for the majority of the ride, go as slow as needed on the hills to make sure HR does not exceed Z2. Complete at least 10 x 10sec high cadence efforts while staying in the saddle.
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Your heart rate will rise slightly on the intervals but don't worry about the figure quoted in the workout.
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When you have completed the session and uploaded your figures you can see what your max cadence figure was!

James Walsgrove
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Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!