Prepared by RIAK Fitness - The Online Cycling and Triathlon Club
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THE PLAN
This plan is designed for someone used to some form of structured training and has at least some experience of E-racing. We recommend only following this plan if you have an FTP of 3w/kg to 3.5w/kg (divide your FTP by your current bodyweight to get this figure) and have a good base level of fitness i.e. can happily ride for at least 2-3 hours on an endurance ride.
Once you have come to the end of the plan, we would really recommend attending one of our Full Spectrum Performance Testing sessions. This will test your VO2max power, Anaerobic Capacity, Neuromuscular Power and FTP, so you can log your key peak powers as you develop as a rider and decide what type of racing suits you best. Head to RIAK Fitness website (www.riak.fitness) to see when our next testing dates are.
You will notice that the plan rolls on a 3-4 day cycle. The motivation behind this structure is to chip away at your fatigue and avoid you getting into a state of chronic tiredness. Recovery is vital as it is during your recovery days that you will become stronger and your body supercompensate as a result to the training stimulus you have subjected it to. We work in 3-4 day cycles before a recovery day because we find that with all of life's other demands on top, training for more than 3-4 days at a time without a break can be negative not only for your training but also for your mental well-being and immune system.
The premise of this plan is that you will not start E-racing until the end. E-racing is seriously high intensity so we strongly recommend building your fitness before getting involved. If you do start E-racing before the end of the plan, ensure you do it on a day followed by a rest day or in place of your most high intensity training session that week (the mid-week session with the highest TSS) and slot in an easy endurance ride somewhere else in the week for about an hour. What we are effectively trying to avoid is you filling your week with too much high intensity whilst keeping the overall weekly volume up.
It is very important that you keep building your base fitness at the same time as steadily increasing the intensity of your mid-week sessions. Your longer road ride, which we have put at the weekend, should be steady state and relaxed. You will have a good amount of intensity mid-week, so avoid pilling more intensity into your weekend ride as you will rapidly become fatigued. For the weekend endurance road ride, you should strive to keep your average power between 56-75% of FTP, which, if you don't have a power meter on your bike, translates as a 3-5/10 effort. The endurance sessions are when we teach your body to utilise body fat more efficiently and build your endurance base.
WHY NOT PURCHASE THIS PLAN FOR LESS AT THE RIAK FITNESS WEBSITE: https://riak.fitness/product-category/training-plan/
Good luck!
Our speciality is helping people find balance between their training and the rest of life’s stressors, whilst preparing them to achieve their goals.
We are often asked if we only support advanced level athletes. In truth, it doesn’t matter if you are preparing for the Ironman World Champs, doing your first bike race or simply looking to get fitter, we have have a coaching relationship for you because we thrive off working with a range of athletes.
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