EPC In-Season C-Race Week (Saturday)
This is a Monday through Sunday 7-day plan for use once race season has already begun. You have a C-Race on Saturday (XC or endurance up to about 6 hours), yet you need to keep training volume up to maintain CTL in preparation of an A- or B-Race (at least two weeks away). This week should NOT overlap or replace a Taper Week. Aiming for a TSB of 5-10 on C-Race Day.
For athletes working Monday through Friday, begin this plan on a Monday (Fridays are Rest Days, and the long rides will be on Saturdays and Sundays). For athletes with other work schedules, it may work best for you to begin the plan on another day of the week.
This plan (at this price) does not include periodic communication with a coach, however if you're interested in adding that please shoot me a note so we can discuss how I can help.
*** All Eggleton Performance Coaching cycling training plans are best performed when the interval sessions are executed on a smart trainer and the non-interval sessions are ridden outdoors. Synch TrainingPeaks to Zwift, TrainerRoad, or Rouvy (perhaps others as well) and run the workouts in Erg Mode for the optimal experience and benefit. When riding outside in lieu of an interval session on the trainer do your very best to match the intensity level, duration, and TSS of the intended workout. Your form on race day depends on this.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||14:17 hrs||6:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||14:17 hrs||6:00 hrs|
Sample Day 1
Try to keep your cadence over 80 rpm (ideally, 85+) to reduce muscle tension.
Sample Day 2
Sample Day 3
Sample Day 4
Purpose: Test out all the equipment you intend to use on race day. Gently ride the bike you will race with (test brakes, every gear of shifting, CamelBak or bottles, pump, etc.). We want to make sure anything/everything you use on race day works perfectly. If not, you have time to correct it.
Sample Day 6
Sample Day 7
The workout presumes that your C-race fell within a training block for an upcoming A-race. Therefore, you need to complete the week's targeted TSS or hourly volume. Adjust the time of this workout accordingly. Riding outdoors at a relatively moderate pace is ideal. Some variability in pace is just fine. Perfect day for a group ride and talk about yesterday's race.