Road Race Preparation L2P2

Author

Coach Joseph Maloney

All plans by this Coach

Length

4 Weeks

Typical Week

1 Day Off, 8 Bike

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling intermediate power based

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Summary

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 in the same series.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 13:31

Joseph H Maloney

JM Coaching Services

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.

Back to Plan Details

Sample Day 1

2:22:20
70TSS
Race Winning Intervals

These intervals are designed to simulate what it takes to win a race. They can be complicated so make sure you read to instructions carefully.

Sample Day 2

2:14:00
80TSS
Endurance (2 hour)

Sample Day 3

1:20:00
75TSS
Sweet Spot Intervals 2x15 min

These intervals are designed to get the maximum benefit for as little fatigue as possible by riding in a metabolic sweet spot

Sample Day 4

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 5

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 6

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

Sample Day 8

2:22:20
70TSS
Race Winning Intervals

These intervals are designed to simulate what it takes to win a race. They can be complicated so make sure you read to instructions carefully.

Road Race Preparation L2P2

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