All Around Cycling Road Fitness- 12 Weeks
Zack Allison, BSE- Source EnduranceAll plans by this Coach
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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?