8 week Sportive Plan
Author
Greenmount Coaching
All plans by this CoachLength
8 Weeks
Typical Week
4 Day Off, 4 Bike
Longest Workout
5:00 hrs
Plan Specs
cycling road cycling beginner intermediate 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.
Learn More about Structured Workouts.
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.
Stats
Sample Day 1
Recovery Session. 2 min stepped warmup. Then 2 mins at tempo every 10mins.
Sample Day 3
2 min Stepped warm-up followed by 5x 5min intervals. Recovery is 4mins between intervals.
Make sure to lap each interval.
Sample Day 5
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.
Sample Day 6
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
Sample Day 8
Recovery Session. 2 min stepped warmup. Then 2 mins at tempo every 10mins.
Sample Day 10
2 min Stepped warm-up followed by 5x 6min intervals. Recovery is 3mins
Sample Day 12
Recovery Session. 2 min stepped warmup. Then 2 mins at tempo every 10mins.