EPC In-Season C-Race Week (Saturday)

Author

Matt Eggleton (Eggleton Performance Coaching)

All plans by this Coach

Length

1 Week

Typical Week

6 Bike, 3 Day Off

Longest Workout

6:00 hrs

Plan Specs

cycling mountain biking intermediate advanced masters multi day power based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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.
*** All Eggleton Performance Coaching cycling training plans are best performed when the intervals sessions are performed on a smart trainer and the non-interval sessions are ridden outdoors. Synch TrainingPeaks to Zwift or TrainerRoad and run them 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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 14:17

Matt Eggleton

Eggleton Performance Coaching

Individual endurance sports coaching – tailored annual training plans, training blocks, & workouts prepared for use on the road, trail, or trainer.

Back to Plan Details

Sample Day 1

0:50:00
17.2TSS
Light Recovery Intervals (40/45/50)

Try to keep your cadence over 80 rpm (ideally, 85+) to reduce muscle tension.

Sample Day 2

1:27:00
84.89TSS
Threshold Ladder 3x9 (112/100/88)

Sample Day 3

1:00:00
59.96TSS
Criss-Cross: Tempo-Threshold: 3x10 (85/100)

Sample Day 4

1:00:00
39.7TSS
Mech Shakedown (1.0)

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

6:00:00
253.5TSS
Endurance Race Pace (6.0)

Sample Day 7

4:00:00
158.8TSS
Endurance Miles: any terrain (4.0)

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.

EPC In-Season C-Race Week (Saturday)

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