State/Provincial Road Race Champion in 6 Weeks! *Workout Builder* Power, 8-12hrs/wk

Average Weekly Training Hours 09:22
Training Load By Week
Average Weekly Training Hours 09:22
Training Load By Week

“Feels great to win championships or race at a higher level!”


Coach Simon Kessler became the 2016 Florida State Road Race champion in the Masters A 40-44 age category with 6 weeks of focused training averaging 8-12 hours/week. This plan is an enhanced version of the training he followed using the new Workout Builder Feature (works with power only).

This training plan is designed for the cyclist who can train around 8-12 hours a week and who is looking to peak for a goal road race.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: The training plan focus includes three weeks of threshold intervals and muscular endurance training followed by three weeks of high intensity V02 and race simulation intervals and leg speed. You may include some races in these final few weeks as part of your preparation.

Prior to this plan you should have a good level of fitness and have been training consistently for 10-12 weeks for a minimum of 8 hours/week.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to your Garmin with the TrainingPeaks IG Garmin app

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Sample Day 2
1:31:00
101.3TSS
Threshold

Threshold intervals to improve your FTP. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 3
1:30:00
83.9TSS
Big Gear

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 4
1:31:00
104.1TSS
Threshold

Threshold intervals to improve your FTP. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Sample Day 6
3:00:00
157.7TSS
Tempo Riding

After your warm-up ride at a high tempo intensity for the time specified. The power target is Normalized Power (not actual average). You may be above target on hills and below on downhills. While on the flat aim to ride around the power target. 

To get the most out of this training perform the tempo riding in one go with no stops (or trainer).

Sample Day 7
2:30:00
150TSS
Group Ride

Group ride - for large, competitive group rides aim to practice strategy and positioning by drafting effectively and cycling near the front. If you are one of the stronger riders don't hold back in doing lots of work in the pace-line. Go for sprints (if applicable).

For small group rides of a few riders a good strategy is for each rider to take 3-5 minute pulls on the front in Zone 3-4 before going back in the line. When drafting in the pace line work on high cadence by spinning over 95 cadence.

Sample Day 9
1:29:00
108.8TSS
Sub Threshold + V02

Intervals alternating 4 minutes at Sub Threshold / 1 minute at V02 repeated... This session improves your lactate tolerance. Focus on smooth transitions back down to Sub Threshold each time.

Your target power is listed. Aim to average within 10 watts (above or below) the power listed.

Sample Day 10
1:30:00
83.9TSS
Big Gear

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Simon Kessler & Simon Says Cycling
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.