8 Week Track Plan

Average Weekly Training Hours 07:09
Training Load By Week
Average Weekly Training Hours 07:09
Training Load By Week

Track Racing Plan
Use before track season starts to get prepared for the track season.
Use during the track season to keep yourself in the best possible condition for the season

Sample Day 1
1:00:00
Gym Strength

Indoor Strength Session , try and include a stretch session into you gym sessions.

If not an experienced free weights user get advice from a S&C instructor to ensure correct form for the lifts.

2 Sessions Per Week.
Warm Up
10 Min Tread mill
10 Min Bike / Cross Trainer

Session to include
Back Squat
Split Squat
Dead Lift
Leg Press

Sample Day 2
1:30:00
29mi
3 x 10k / 3x 50 laps on Track

3x10 km building up to 100% l (5 minute recoveries). Flat to slightly rolling course. Challenge yourself with big gears.

Sample Day 4
1:00:00
Gym Strength

Indoor Strength Session , try and include a stretch session into you gym sessions.

If not an experienced free weights user get advice from a S&C instructor to ensure correct form for the lifts.

2 Sessions Per Week.
Warm Up
10 Min Tread mill
10 Min Bike / Cross Trainer

Session to include
Back Squat
Split Squat
Dead Lift
Leg Press

Sample Day 5
1:24:00
110TSS
Inverted Pyramid

Warm Up
15 minutes ramped up to 90% High cadence
every 5 minutes do a 30 second spin up to + 120 cadence
Main Set 90/95 Cadence 100 on rest
5 minutes 110% 3 Rest
4 minutes 110% 3 Rest
3 minutes 110% 3 Rest
2 minutes 110% 3 Rest
1 minutes 110% 5 Rest
1 minutes 110% 3 Rest
2 minutes 110% 3 Rest
3 minutes 110% 3 Rest
4 minutes 110% 3 Rest
5 Minutes 110 %

Cool Down

15 Minutes 100 cadence

Sample Day 7
2:00:00
147.7TSS
Basic Tempo 3 x20

Road Ride warm up 20 minutes cadence 100 then straight into 20 Z3  (7/10) rest 10 repeat three times  95 cadence 20 minutes cool down

Sample Day 8
1:00:00
Gym Strength

Indoor Strength Session , try and include a stretch session into you gym sessions.

If not an experienced free weights user get advice from a S&C instructor to ensure correct form for the lifts.

2 Sessions Per Week.
Warm Up
10 Min Tread mill
10 Min Bike / Cross Trainer

Session to include
Back Squat
Split Squat
Dead Lift
Leg Press

Sample Day 9
1:30:00
29mi
3 x 10k / 3x 50 laps on Track

3x10 km building up to 100% l (5 minute recoveries). Flat to slightly rolling course. Challenge yourself with big gears.

William MacDonald
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Ecosse Performance Cycling Coaching

British Cycling Performace Coach Road Time Trial Track Senior Coach , Applied Sports Psychology
Endurance Cycling Coach
United Kingdom Strength & Conditioning Foundation
WK04 Analysis Available