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Self Supported Race / Bikepacking - Advanced / Semi-Pro - 26 Weeks - Power Based - Reusable

Author

Rob Lee - Professional Endurance Coach - TrainingPeaks Level 2 Coach - www.rlperformance.co.uk

All plans by this Coach

Length

26 Weeks

Plan Specs

cycling road cycling intermediate multi day power based

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

SEMI-PRO


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 Advanced, semi-pro standard self-supported athletes with serious commitment to their main race goal; this plan has a specific focus on building upon your strong 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
11:51 hrs 8:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
11:51 hrs 8:00 hrs
—— ——

Training Load By Week


Rob Lee - Professional Endurance Coach

RLP Coaching

A full time coach specialising in endurance, and ultra endurance, cycle coaching for athletes of all levels. Offering coaching to mountain bike and road cyclists from all over the world. His current clients include an ex-Olympian, two World Champions, and many prominent age-groupers all making their mark in their prospective races. His related performance experience includes, 3 years consulting for Drag2Zero, regional coach for British Cycling, and 6 years as a race team manager and head coach.

Sample Day 1

1:35:00
FTP CP60

Let's not mess about. You are riding at a level now where half-hearted tests have no business in your itinerary. Test for the full 60 minutes (or more) and use this as your FTP figure
.
Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
.
3 minutes recovery
.
1 minute flat out - give it everything
.
5 minutes recovery
.
5 minutes flat out - give it everything
.
10 minutes recovery
.
***IN POSITION IF YOU USE TRI BARS***
60 minutes TT effort - as hard as you can go
***IN POSITION***
.
15-30 minutes recovery

Sample Day 2

1:30:00
75.3TSS
Base into 30 Tempo

15 minutes warm up
.
First Block Z2
.
Second Block Tempo
.
15 minutes warm down

Sample Day 3

1:00:00
35.5TSS
Criss-Cross Zones 1-2

Primarily a recovery ride. Keep it light and in control.
Alternating the following for the duration:
5 minutes zone 1
5 minutes zone 2

Sample Day 4

1:10:00
67.9TSS
Base into 25 Sweet Spot

15 minutes progressive warm up
.
Block 1: Z2
.
Block 2: sweet-spot
.
15 minutes warm down

Sample Day 6

2:00:00
97.9TSS
Base into 30 Tempo

15 minutes warm up
.
First Block Z2
.
Second Block Tempo
.
Third Block Z2
.
15 minutes warm down

Sample Day 7

2:50:00
124.4TSS
Base on Loaded Bike

On your competition bike set as you will use it in your self-supported race.
.
warm up for 5 minutes
.
main block in zone 2 for the most part
.
warm down for 5 minutes

Sample Day 8

1:00:00
25TSS
Active Recovery

Easy does it today - you really want to come out of this session feeling like the body has done nothing at all. Think of it as an internal leg massage. The pace should be so relaxed that if performed out side you could be overtaken by a child on a balance bike!

Physical:
Nice relaxed pace in power zone 1. Keep the cadence fairly brisk where possible, without pushing more watts, and avoid it becoming a low cadence grind.

Skillset:
If riding outside practice sighting the turns and looking well ahead, think "fastest line" and practice body positioning when descending.
If riding inside practice some relaxed breathing. Breathing in through the nose and out through the mouth, right down into the depths of your lungs.

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