Road Race Preparation L2P1

Average Weekly Training Hours 12:46
Training Load By Week
Average Weekly Training Hours 12:46
Training Load By Week

This plan is designed to prepare an athlete for peak road racing fitness by challenging multiple areas while maintaining a consistent level of volume. Weekends are filled with either long rides or races depending racing schedule. This plan is designed to work stand alone or along side plans within the same series.

Sample Day 2
1:45:00
5mi
57TSS
Muscle Recruitment

This workoutis designed to activate your muscles high power production abilities to prepare you for the demands of racing. The workout is as follows: Warm Up 6x20 finish style sprints 10 minutes recovery/endurance 4x1 minute all out 10 minutes recovery endurance 2x2.5 mile TTs Cool Down

Sample Day 3
1:19:40
55TSS
Big/Little Gear Sprints

The goal of this workout is to develop good sprinting form. Three drills are included in this. Little gear sprints are where you will sprint from a small gear, little ring, and a 25,23,21 or similar in the back. Big gear sprints are done inyour biggest gear. Sprint shifts is about learning how to shift, when to shift, and at point on the pedal stroke.

Sample Day 4
1:35:00
80TSS
Hill Climbs 2 minute

The goal of this workout is to develop your ability to produce high power output on a hill. You will work on you climbing posture and the physical effort.

Sample Day 5
1:00:00
30TSS
Active Recovery (1 Hour)

Pedal easy to facilitate your body's recovery. The goal is to finish the ride feeling better than when you started. Get the legs moving, and the heart pumping.

Sample Day 6
4:30:00
231TSS
[ALT]FTP Hills

"Warm Up Start with 10 minutes of easy riding, to help get the legs moving, and warm. (55-65% FTP) Starting increasing the effort slightly for the next 10 minutes going from 55% FTP to 70% FTP FTP Hills Ride for 4 hours in your endurance and tempo zones (55-95% FTP). When you come to hills, attack them with a 100% FTP Effort +, targeting a total of 30 minutes of FTP climbing Cool down Cool down with 10-30 minute of easy riding to help the body start to recover."

Sample Day 7
2:14:00
80TSS
[ALT]Endurance (2 hour)

Sample Day 9
1:45:00
5mi
57TSS
Muscle Recruitment

This workoutis designed to activate your muscles high power production abilities to prepare you for the demands of racing. The workout is as follows: Warm Up 6x20 finish style sprints 10 minutes recovery/endurance 4x1 minute all out 10 minutes recovery endurance 2x2.5 mile TTs Cool Down

Joseph H Maloney
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JM Coaching LLC

I provide coaching for all levels of endurance cyclists. I specialize in Off-Road training with extensive experience racing at a professional level in both XCO and CX. I want to help you reach your goals and I know that the key to this is targeted purposeful workouts, and engagement. I take care of the numbers, you focus on giving it 100% towards you goals.