State/Provincial Road Race Champion in 6 Weeks! Heart Rate & Power, 8-11hrs/wk

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
Training Load By Week

Coach Simon Kessler became the 2016 Florida State Road Race champion in the Masters A 40-44 age category with 6 weeks of focused training averaging 8-11 hours/week. This plan mimics the training coach Simon performed to get into race winning form.

The Plan is designed to work with your busy schedule and averages between 8-11 hours/week. You may increase ride times, if you have more time. The key to this plan is the highly specific intervals that are going to bring you in to top form and your best power. The plan is designed with the options to do competitive group rides or races on weekends in the build up to your goal road race.

The Plan includes a Power and Heart Rate zone calculator to determine your correct training intensities. Perceived Exertion zones are also included so even if you don't train with Power or Heart Rate, this plan will still work for you.

Before starting the plan you should have a good level of endurance fitness and be accustomed to training 7+ hours/week.

This plan is the result of 25 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout.

Sample Day 2
1:30:00
Threshold 2 X 20 min

Ride mostly in Zone 2 / Self Selected cadence 
before and after the prescribed intervals. 

In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.


Perform 2 x 20 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 3
1:30:00
Big Gear 60 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 4
1:30:00
Threshold 2 X 20 min

Ride mostly in Zone 2 / Self Selected cadence 
before and after the prescribed intervals. 

In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.


Perform 2 x 20 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 6
3:00:00
Endurance - Steady to Hard with On/Offs

Ride in Zone 2-3 with some short efforts in Zone 4. Keep your cadence over 85 rpm on the flats. You can ride with a group if you can stay under Zone 5.
Perform 2 x 5 minute On/Off intervals alone. Start the interval with a 10 second sprint at 95%, recover for 20 seconds with easy spinning, then sprint again for 10 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.

Sample Day 7
3:30:00
Group ride "on feel"

Group ride - for large, competitive group rides aim to practice strategy and positioning by drafting effectively and cycling near the front. If you are one of the stronger riders don't hold back in doing lots of work in the pace-line. Go for sprints (if applicable).

For small group rides of a few riders a good strategy is for each rider to take 3-5 minute pulls on the front in Zone 3-4 before going back in the line. When drafting in the pace line work on high cadence by spinning over 95 cadence.

Sample Day 9
1:30:00
Sub Threshold + VO2 2 x 25 min

Ride mostly in Zone 1-2 / self selected cadence.
Warm-up:
5-15 minutes: Zone 1 / 90 rpm
1 minute: Zone 1 - 100 rpm
1 minute: Zone 1-2 - 110 rpm
1 minute: Zone 2-3 - 120-130 rpm
1 minute easy
3 x 8 sec sprints at 130-150rpm with 20 sec recovery.
Perform 2 x 25 min Sub Threshold intervals by alternating a total of 5 times: 4 minutes Sub Threshold / 1 minute V02 (5 minutes X 5 = 25 minute interval duration) / self selected cadence.
Ride easy for 10 minutes between intervals.

Sample Day 10
2:00:00
Endurance - Steady to Hard

Ride in Zone 2-3 with some efforts in Zone 4. Keep your cadence over 85 rpm on the flats. You can ride with a group if you can stay under Zone 5.

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.