L'Etape du Tour 6 Week Program with Power 10-13 hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

6 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

7:00 hrs

Plan Specs

cycling gran fondo/century intermediate masters time goal power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

“Achieve your Top Fitness in 6 weeks for L'Etape du Tour with focused and effective training!!”


This Training Plan is designed for road cyclists who want to achieve great form for a the mountainous Etape with 4 major climbs on the route. The training is designed to simulate long mountain climbs (on the road or indoors) with lower cadences and specific climbing intensities prescribed. Following this training plan with lead to big gains in power and endurance in just 6 weeks! The plan is in the new Workout Builder format which provides personalized power targets in each training session which are calculated automatically from your Threshold power saved in TrainingPeaks under Zones. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: The plan ranges between 10-13 hours/week with longer rides on weekends and shorter rides in the work week that can be done indoors (sessions downloadable to Zwift, TrainerRoad etc). The plan is flexible and you may move days around and also substitute a group ride for some of the training. Before starting the plan you should have a good level of fitness and be accustomed to training 8-12 hours/week.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Weekend rides include specific power ranges for more accurate training on the road (latest update of Workout Builder)

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:11

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:29:00
94.7TSS
Sub Threshold

Sub Threshold intervals to improve your threshold power and muscular endurance. The goal is to keep a smooth and consistent effort throughout the interval.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 2

1:30:00
84.1TSS
Big Gear

Big gear interval to develop muscular strength endurance for climbing. 

The big gear interval is ideally performed on a route with no stops and on a relatively flat or steady uphill gradient (or indoors). Stop big gear and spin easy, if you have any knee or other pain

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 3

1:32:00
103.4TSS
Sub Threshold + V02

This session improves your ability to clear lactate while still in an effort. Focus on smooth transitions back down to Sub Threshold each time.

Your target power is listed. Aim to average within 10 watts (above or below) the power listed.

Sample Day 5

2:40:00
136.1TSS
Tempo Riding (Range)

After your warm-up ride at a tempo intensity for the time specified.

To get the most out of this training perform the tempo riding in one go with no stops (or indoors).

Sample Day 6

3:00:00
130.7TSS
Endurance (Range)

Endurance ride mostly in Zone 2. The ride intensity should feel neither easy or hard with fatigue slowly increasing over time. T

Sample Day 8

1:39:00
109.4TSS
Sub Threshold

Sub Threshold intervals to improve your threshold power and muscular endurance. The goal is to keep a smooth and consistent effort throughout the interval.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 9

1:45:00
101.2TSS
Big Gear

Big gear interval to develop muscular strength endurance for climbing.

The big gear interval is ideally performed on a route with no stops and on a relatively flat or steady uphill gradient (or indoors). Stop big gear and spin easy, if you have any knee or other pain

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

L'Etape du Tour 6 Week Program with Power 10-13 hrs/wk

$49.95 - Buy Now
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