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The Capitals by PedAlma

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The Capitals by PedAlma

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Aleix Ballarin

Length

16 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Are you ready?

The Capitals is a huge challenge, for which you have to be prepared. But don't worry, we have the perfect plan to become a finisher in The Capitals.

In ultracycling, extensive aerobic efforts are the most important, therefore, our objectives will be aimed at achieving physiological improvements in this direction: an increase in plasma volume, an increase in hemoglobin, a larger and stronger heart muscle, a greater number of mitochondria... in short, an increase in the maximum volume of oxygen (V02max.) in our organism.

In addition, in the training plan we will work on strength both on the bike and in the gym. Good strength work is key in this discipline as it allows us to pedal more powerfully and for a longer time, delaying the onset of fatigue, as well as preventing injuries and/or muscular decompensation.

In parallel and integrated into the training sessions, we will work on aspects that are equally or even more important than physical preparation, such as mental preparation, hydration, nutrition, etc.

In terms of periodization, the training plan is structured in 3 blocks with different types of loads to obtain specific results, accumulating training in these objectives.

Block 1 - General conditioning and Base. (6 weeks)
In this first block we will deal with aspects of anatomical adaptation with general strength work, and we will start cycling with extensive training at low or very low rhythms, being able to combine with other cycling modalities.

Block 2 - Construction. (7 weeks)
We begin to work with quality training sessions, aiming for an intensity similar al the race intensity or even higher in order to provide some efforts that will help us at specific points of the race (climbings, riding in a group, etc.). It's important to respect rest times in order to assimilate the loads correctly and avoid overtraining.

Block 3 - Specific and Competition. (3 weeks)
We are going to do a little bit hard, in sessions with demands as similar as possible to those of the event, but without reaching the full load of the event. It will also be a good time to work in mentally aspects, test equipment setup, nutrition, etc.

C'mon buddies, let's training!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x3
—— ——
MTB x3
09:33:00 13:00:00
Strength x1
00:56:00 01:10:00
Bike x1
02:52:00 13:00:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
MTB
09:33:00 13:00:00
Strength
00:56:00 01:10:00
Bike
02:52:00 13:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices


  • 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.

Refund Policy

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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