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Winter Pre-Season Prep (Intermediate 9 Weeks) - BIKE - Reusable - Power Based

Author

Rob Lee - Professional Endurance Coach - TrainingPeaks Level 2 Coach - www.rlperformance.co.uk

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Length

9 Weeks

Plan Specs

cycling mountain biking intermediate power based

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Plan Description

Pre-Season

POWER BASED PLAN

A Training Plan for athletes getting back to it after a short lay-off, looking to prepare for a more serious training plan

Before starting this plan you will have excellent health and be ready to start structured training.

This plan has a specific focus on pre-season development.

Designed by Level 2 TrainingPeaks coach, and ex-elite MTB racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals in road cycling, ultra cycling, mountain biking, triathlon, marathon and ultra marathon.

For More Information please visit my website at www.rlperformance.co.uk   

Questions? Or to commission a custom plan for your specific race season. Please email me directly at: ride7ds@gmail.com 




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:25 hrs 1:35 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:25 hrs 1:35 hrs
—— ——

Rob Lee - Professional Endurance Coach

RLP Coaching

A full time coach specialising in endurance, and ultra endurance, cycle coaching for athletes of all levels. Offering coaching to mountain bike and road cyclists from all over the world. His current clients include an ex-Olympian, two World Champions, and many prominent age-groupers all making their mark in their prospective races. His related performance experience includes, 3 years consulting for Drag2Zero, regional coach for British Cycling, and 6 years as a race team manager and head coach.

Sample Day 1

0:30:00
26.11TSS
Quick Tune Up

Easy tune up to wake legs up for tomorrow.
Easy to warm up
4 x 3 minute Z3 efforts
2 minutes easy between each and 2 minutes to finish.

Sample Day 2

1:00:00
FTP Test estimated 20

15 minutes warm up
5 minutes as hard as possible
5 minutes recovery
20 minutes as hard as you think you can sustain for the 20 minutes (we are looking for a best average power for 20 minutes here)
15 minutes warm down

Sample Day 4

0:55:00
43TSS
LCP1

15 minutes warm up sequence
.
3 x 7 minutes 60-65rpm with Power as follows:
1 minute Z2
1 minute Z3
1 minute Z3/4
1 minute Z4
1 minute Z3/4
1 minute Z3
1 minute Z2
.
5 minutes easy between intervals @90rpm
.
5 minutes light recovery to finish

Sample Day 5

0:30:00
19.7TSS
Easy Base Z2

5 minutes very easy to start.
Main block in Z2
5 minutes to warm down

Sample Day 6

1:35:00
72.3TSS
Base with 4 x 2 minutes low-cadence SS

10 minutes warm up.
.
Main Power Goal for the session: zone 2 power
.
+ Low cadence blocks zone 3/4 border
(continue base Z2 between blocks)
.
5 minutes warm down

Sample Day 7

0:42:00
33.5TSS
3 x 5 Tempo

Road or Trainer
5 minutes easy
Block of Z2
Main block: 3 x 5 Tempo
(2 minutes easy between blocks)
Warm down for 10-15 minutes

Sample Day 9

0:59:00
49.6TSS
RUP1

15 minutes warm up sequence
.
3 x 8 minutes 60-65rpm with Power as follows:
2 minutes Z2
2 minutes Z3
2 minutes Z3/4
2 minutes Z4
.
5 minutes easy between intervals @90rpm
.
5 minutes light recovery to finish

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