Self Supported Race / Bikepacking - Finisher - 26 Weeks - Power Based Reusable
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Author
Rob Lee - Professional Endurance Coach - TrainingPeaks Level 2 Coach - www.rlperformance.co.uk
All plans by this CoachLength
26 Weeks
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Plan Description
FINISHER
POWER BASED PLAN
"I have Rob to blame for my addiction to ultra endurance races. It was Rob who persuaded me to do my first endurance race and through his team I learnt the endurance racing ropes."
- Josh Ibbett - Winner of the TransContinental Race 2015
A Training Plan for first-time self-supported athletes with full time jobs and other commitments; this plan has a specific focus on improving your cycling endurance as well as your self-supported skills. It includes a 2 week taper prior to your main event.
Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals.
For More Information please visit my website at www.rlperformance.co.uk
Questions? Please email me directly at: ride7ds@gmail.com
Please note: You can reuse this training plan in the future by changing the start or end date. This is a power-based training plan.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
6:45 hrs | 5:40 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
6:45 hrs | 5:40 hrs | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
VERY IMPORTANT - perform the FTP test on your race bike and maintain your best position for the entire 30 minute main block of the test. Make your numbers "real world". Bike racing is measured in time, not power. Power just allows us to train with accuracy. Make sure yours is accurate by do your FTP test in position. STAY in position for the full 30 minutes of the main block of the test.
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Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
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3 minutes recovery
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1 minute flat out - give it everything
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5 minutes recovery
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5 minutes flat out - give it everything
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10 minutes recovery
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***IN POSITION***
30 minutes TT effort - as hard as you can go
***IN POSITION***
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15 minutes recovery
Sample Day 2
15 minutes gradual warm up
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30 minutes zone 3
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5 minutes warm down
Sample Day 3
This session is used to work basic endurance
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5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
Sample Day 4
15 minutes progressive warm up
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15 minutes sweet-spot
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5 minutes warm down
Sample Day 6
15 minutes gradual warm up
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30 minutes zone 3
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5 minutes warm down
Sample Day 7
On your competition bike set as you will use it in your self-supported race.
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warm up for 5 minutes
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main block in zone 2 for the most part
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warm down for 5 minutes
Sample Day 9
Start with a good 20 minute warm up before going into the first of 3 blocks of work:
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BLOCK 1: STME
1 minute zone 5
2 minutes recovery
1 minute zone 5
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Recovery for 5 minutes before block 2
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BLOCK 2: FTP
5 minutes zone 4
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Recover for 5 minutes before block 3
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BLOCK 3: Tempo
20 minutes zone 3
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warm down for 10 minutes