Road Race Preparation L2P3
Author
Coach Joseph Maloney
All plans by this CoachLength
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
Sample Day 1
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
Sample Day 3
Sample Day 4
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
"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
Sample Day 8
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.