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Spring classics preparation

Author

Vincent Van Wersch

All plans by this Coach
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Length

12 Weeks

Plan Specs

cycling gran fondo/century beginner intermediate advanced masters multi day power based strength base period

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Plan Description

To prepare for the spring classics, Granfondo or organised tours, this trainingplan is well suited.

Besides many cycling training hours, also strength training is build into this plan. Since spring classic often need explosive intervals, strength combined with interval training is fitted to this requirement.
The weekly trainingload is 11-12hours, but 3-4 hours are flexible by skipping recovery rides and 2-3 endurance traininghours per week.

Communication can be done by email on a weekly basis.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:31 hrs 5:00 hrs
2:05 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
9:31 hrs 5:00 hrs
2:05 hrs 1:15 hrs

Training Load By Week


Vincent Van Wersch

Vincent Van Wersch, coaching & training

Science based and data driven, we plan the best route to achieve your goals.

Setting up a trainingplan can be based on the goal and/or on the available training time.

It all comes down to managing training load, training stress.

A trainingplan always has to be dynamic, adjustments might be necessary on a day to day basis. Weather conditions or social situation could force us to make changes.

Sample Day 1

1:29:00
104.5TSS
FTP test

Sample Day 2

2:00:00
105TSS
duurtraining 2uur

Sample Day 3

1:15:00
80TSS
Krachttraining A

Squat
5x ..kg warming-up
5x ..kg warming-up
3x 5x ...kg

Bench press
2x 5x ..kg warming-up
3x 5x ..kg

Deadlift
2x 5x ..kg warming-up
3x 5x ..kg

naar eigen keuze/behoefte
Biceps curls
lat pull down
dips
leg raise
back extension

Sample Day 4

1:30:00
71.7TSS
duurtraining 1.5uur

Sample Day 5

1:15:00
80TSS
Krachttraining B

Squat
5x ..kg warming-up
5x ..kg warming-up
3x 5x ...kg

Overhead press
2x 5x ..kg warming-up
3x 5x ..kg

Deadlift
2x 5x ..kg warming-up
3x 5x ..kg

naar eigen keuze/behoefte
Biceps curls
lat pull down
dips
leg raise
back extension

Sample Day 6

3:00:00
128.5TSS
duurtraining 3uur

Sample Day 7

1:33:20
98.8TSS
Duurtraining met 10" sprints

15min warming up, dan een uur lang 10" spints all-out elke 3min. Daarna uitrijden minimaal 15min.

$150.00 - Buy Now