8 week Sportive Plan
Author: Greenmount Coaching
Length: 8 Weeks
Tags: cycling, road cycling, beginner, intermediate, hr based, tss based
Typical Week: 4 Day Off, 4 Bike
Longest Workout:
5:00 hrs
Event:
8 week Sportive Plan
Author: Greenmount Coaching
Length: 8 Weeks
Tags: cycling, road cycling, beginner, intermediate, hr based, tss based
Typical Week: 4 Day Off, 4 Bike
Longest Workout:
5:00 hrs
Event:
8 week Sportive Plan
8 week Sportive Plan
This is an 8 week training plan for any 2018 sportive.
This plan contains information on everything you need to do to get yourself ready for the Sportive, Tour or Grand Fondo.
To follow the plan you will need a TrainingPeaks account.
With a Heart Rate Monitor and a bike computer/phone that can upload to TrainingPeaks you can track your progress.
The plan includes downloadable workouts, stretching and nutrition suggestions.
Ideally you will need between 4 hours and 8 hours per week to train in the weeks leading up to the event to be in great condition.
You can create an athlete account and purchase this training program through TrainingPeaks, click below for more info.
Recovery Session. 2 min stepped warmup. Then 2 mins at tempo every 10mins.
2 min Stepped warm-up followed by 5x 5min intervals. Recovery is 4mins between intervals.
Make sure to lap each interval.
Do this test on the turbo or the road if you don't know your Max Heart Rate. Use whatever method you will be doing most of your training on. Make sure to pick and stick to a location so you can compare in future by doing a similar test. The important interval is the 9 min one. Start off hard but conservative. You don't want to blow up before the end. You can really push on for the last 1 min. To calculate your max heart rate. Analyze this workout to see what your highest heart rate was. Set that heart rate in your settings then for future workouts.
After 30mins on the bike do a stepped warmup. Then do 3x10mins at Threshold with 5mins in between. Keep cadence above 85rpm. Then easy for the rest of the session
Recovery Session. 2 min stepped warmup. Then 2 mins at tempo every 10mins.
2 min Stepped warm-up followed by 5x 6min intervals. Recovery is 3mins
Recovery Session. 2 min stepped warmup. Then 2 mins at tempo every 10mins.
Vincent Gleeson is a cycling coach (Cycling Ireland Level 1 Coach). He has 30+ years of experience of road racing, 20+ years of balancing work and family with competing and 10+ years of coaching a wide range of cyclists for leisure, racing, time-trials and triathlon.