Summer Race Maintenance/Freshness using the LEOMO TYPE-R 12 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

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

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:11

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Back to Plan Details

Sample Day 1

1:30:00
45.4TSS
ACTIVE RECOVERY (1:30)-Type-R

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

1:06:00
85.5TSS
AC Speed Builders 6 x 2 (1:06)

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

1:15:00
94.4TSS
FTP 2 x 15 (1:15)

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

1:30:00
123.3TSS
ENDURANCE with NP Bursts 12 x :12 (1:30)

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

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

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

0:48:00
45.8TSS
Pre-Race ENDURANCE & AC 3 x :60 - Short (0:48)

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

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

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!

Summer Race Maintenance/Freshness using the LEOMO TYPE-R 12 Weeks

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