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
All plans by this CoachLength
9 Weeks
Typical Week
5 Bike, 2 Day Off
Longest Workout
1:35 hrs
Plan Specs
cycling mountain biking intermediate power 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.
Pre-Season
POWER BASED PLANA 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
Sample Day 1
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
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
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
5 minutes very easy to start.
Main block in Z2
5 minutes to warm down
Sample Day 6
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
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
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