This Training Plan from CPT Cycling has been built by Training Peaks Blog author and Training Peaks level 2 Certified Cycling Coach Richard Rollinson. With experience racing MTB and later, Road since 1997, Starting in 2010 as a coach to International squad level.
As an athlete he also raced to UCI 2.2 International level in the Tour of Southland. Achieving this while working full time and unsociable hours. Richard now uses this experience to manage coached riders from beginner to elite level. This knowledge has been passed into this Training Plan as it takes into account an average working week.
"Thanks Richard! This is also yours for brilliant coaching, spot-on advice about how this race would develop and how to best win it." Atle Sommer; after winning the 2018 Norwegian Masters National Road Race title.
Meaning that a high and low range of power target can be used and automatically exported to your favourite bike computer or indoor training app for live power targets as you ride.
This plan is designed for advanced cyclists training towards Mountain Bike Cross Country and optimised towards this. If this does not sound like the right plan for you, then check out the rest of Coach Richard's extensive range of plans.
If you would like some guidance as to what might be the best training plan for you, then feel free to email Coach Richard. There are plans for Masters, Intermediate and Advanced cyclists as well as Base training, Criterium, various Grand Fondo events, Road Racing, TT and MTB. Don't forget that totally individualised plans with regular coach feedback are also available through the CPT Cycling Custom Coaching Subscriptions page.
-This workout is designed to contribute to the adaptation of improving Power Duration of your Anaerobic Capacity.
-Start hard, but not too hard. This should be higher than final Lap Power for first few seconds.
-If your power goes down very gradually towards the end and cadence up, you have paced your effort well.
Developing technique and gear selection for standing starts and increasing force strength.
-Improving lactate tolerance and raising Vo2 max.
WARM UP: *5 minutes zone 2 heart rate on cardiovascular machine EXERCISES: *2x15 Squats *2x15 Lunges *2x15 Calf raises *2x15 Step ups *2x15 Reverse Woodchopper *2x15 Tricep kickback *2x15 Bicep curl *2x15 Shoulder press *2x15 Reverse curl *2x15 Wrist curl COOL DOWN: *5 minutes zone 2 heart rate on cardiovascular machine
-Intervals contributing to help extend time at FTP power.
This ride can be completed with a group or solo as a solo ride.
-Choose a technical course to work on your skills and to vary your pace to achieve the planned IF and duration.
This test is key to improving your Power Profile!
-Refer to the Training Plan Guide on how to set up and track your Power Profile, as well as a target for this test.
-Start a small build in Power Zone 5 at 5-10 seconds before start of main set intervals.
-Sprint standing on road. Sprint seated on indoor trainer.