All Around Cycling Road Fitness- 12 Weeks
Zack Allison, BSE- Source EnduranceAll plans by this Coach
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This is a 12 week training plan for the competitive and recreational cyclist to gain the most from training stimulus in a 12-week period for all-around speed. This plan is based on 9-12 hours a week to train +/- 2 hours. This program is built by highly educated, experienced, and skilled certified coaches with strong understanding of specificity, and overload stimulus principles. This training plan is based on a combined knowledge of the broad themes of cycling training, general event and course planning. This is a 12-week training plan for the competitive recreational cyclist to be on peak form after the training plan duration. Most events have a demanding course with climbing and other elements like altitude or heat. Utilize this training plan to climb better and experience more sustained power to have the most fun on event day. Utilize these workout sets to prepare you for peak form on event day.
The periodization for this event is based on a 2-week "on" period, followed by a recovery period varying on the amount of overload. This periodization is based on prior success with Source Endurance athletes to prevent overtraining while providing the highest level of overload stimulus efficiency in training. Each training block gets harder each cycle with intervals changing in intensity as we get closer to your event. The cycles all head towards a peak cycle starting a couple weeks out from the event, honing your fitness in preparation for your event dates.
These plans have intensity and zones based on a percentage of threshold. We know that certain percentages of threshold correlate to a desired intensity and overload stimulus. To gain the most fitness please follow the written workouts to the best of your ability in your specific zones based on your threshold. 40-60% of threshold = recovery zone. 60-75% of threshold = endurance zone. 75-88% of threshold = Tempo zone. 88-105% of threshold = Threshold zone. 105+% of threshold = Vo2 max zone. Zones may overlap and the feel may vary day to day. These percentages and ranges allow us to work with heart rate and power zones.
Please email Zallison@source-e.net with any questions.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:18 hrs||5:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||11:18 hrs||5:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor