Your First Road Race in 6 Weeks! Cat 5 / Beginner. Heart Rate & Power, 7-8hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based hr based

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Summary

This plan is designed by former pro and current Florida State road race champion coach Simon Kessler to help you be race ready for your first road race!

The Plan is designed to work with your busy schedule and averages between 7-8 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 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 fitness and be accustomed to training 5+ 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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:12

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:15:00
Threshold 2 X 15 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 15 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 2

1:00:00
Big Gear 30 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 30 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 3

1:15:00
Threshold 2 X 15 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 15 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 5

1:30:00
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 3 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 6

2:00:00
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 8

1:15:00
Threshold 2 X 15-20 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 15-20 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Finish off the final interval with a 10 second max sprint.

Sample Day 9

1:30:00
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.

Your First Road Race in 6 Weeks! Cat 5 / Beginner. Heart Rate & Power, 7-8hrs/wk

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