Summer Race Maintenance/Freshness using the LEOMO TYPE-R 12 Weeks
Author
Hunter Allen & Peaks Coaching Group
All plans by this CoachLength
8 Weeks
Typical Week
1 Custom, 1 Other, 8 Bike, 1 Race, 1 Day Off
Longest Workout
4:00 hrs
Plan Specs
cycling road cycling intermediate advanced masters power based hr based tss based
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Summary
Includes Structured Workouts
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This summer training plan is 8 weeks long and designed for you to use during your summer, and has alternative options each week in case you are racing. This plan is designed specifically for using your LEOMO TYPE-R and your Power Meter. Maintain your hard earned fitness from this past Winter and Spring, along with being ready for the races on the weekends! You'll do workouts based on your Power Threshold Wattage and you'll also have very specific workouts using your TYPE-R to help you improve your summer sprinting, hill climbing, pace line ability and efforts in all your group rides and races.
You will need 8-12 hours a week to complete this plan made for intermediate and advanced cyclists. If you look at the preview of the hours, they over inflate the hours because of the optional/additional workouts for the weekends.
This is an incredible plan to make your summer training the best ever and also be prepared for weekend rides and races with friends and competitors!
Stats
Sample Day 1
On your recovery days, do not worry too much about your Type-R data. You naturally will "flop" your foot around more on your easy days, so your DSS will be higher. This is not a concern on your recovery days. The one thing I want you to do is get a clear understanding of the relationship between your cadence on a recovery ride and your DSS. Notice after your ride, when your cadence is lower what is your DSS? When higher?
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Sample Day 2
WU means Warm-up, MS= Main Set, CD=Cool-Down.
WU: 10-15 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: AC “Speed Building” Intervals. Complete 6 x 2 minutes at ANAEROBIC CAPACITY (Power Z6, HR Z6, RPE >7), but really “big-gear accelerate” the last 15 seconds and blow through the finish line of each interval! Rest for 4 minutes between intervals. Discontinue intervals if efforts fall below 110% of FTP. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Self-selected. Terrain is flat to medium grade hill.
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CD: 10-15 minutes of easy spinning in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Sample Day 3
WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Complete 2 x 15-minute FTP Intervals in your FTP ZONE (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between intervals. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).
Sample Day 4
WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Zone 2 Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the next 1 hour. Within this hour, do a 10-12 second out-of-the-saddle burst every 5 minutes (prox), targeting over 200% of FTP (MAX). Make sure cadence stays high. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery.
Sample Day 4
MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!
Sample Day 5
WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 60 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth.
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CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)
Sample Day 5
MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!