Road Race Preparation L2P3

Average Weekly Training Hours 14:01
Training Load By Week
Average Weekly Training Hours 14:01
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 in the same series.

Sample Day 2
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 3
2:00:00
100TSS
Tempo w/ Bursts

Sample Day 4
2:14:00
80TSS
Endurance (2 hour)

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
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.

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.