Self Supported Race Bikepacking (Intermediate 18 Weeks) Power Based Reusable

Average Weekly Training Hours 07:42
Training Load By Week
Average Weekly Training Hours 07:42
Training Load By Week

INTERMEDIATE


POWER BASED PLAN


"Before anything else, preparation is the key to success" - Alexander Graham Bell


A Training Plan for Intermediate 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.


Before starting this plan you should have spent at least 4 weeks working on your base fitness.


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.

Sample Day 1
1:35:00
FTP Test

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
.
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
1:05:00
66.1TSS
45 Tempo

15 minutes gradual warm up
.
45 minutes zone 3
.
5 minutes warm down

Sample Day 3
0:45:00
48.3TSS
Pyramid

5 minutes warm up
.
5 minutes zone 2
5 minutes zone 3
5 minutes sweet spot/upper z3
5 minutes threshold
5 minutes sweet spot/upper z3
5 minutes zone 3
5 minutes zone 2
.
5 minutes warm down

Sample Day 4
0:45:00
44.2TSS
2 x 10 Sweet Spot

15 minutes progressive warm up
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10 minutes sweet-spot
5 minutes recovery
10 minutes sweet-spot
.
5 minutes warm down

Sample Day 6
1:05:00
66.1TSS
45 Tempo

15 minutes gradual warm up
.
45 minutes zone 3
.
5 minutes warm down

Sample Day 7
3:20:00
117.7TSS
Base on Loaded Bike

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
1:07:00
60.8TSS
5-4-3

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
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
15 minutes zone 3
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warm down for 10 minutes

Rob Lee - Professional Endurance Coach
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RL Performance

IRONMAN Certified Coach
British Cycling Coach - Mountain Bike, Road & Time Trial
SMBLA Mountain Bike Leader
Aero Fit consultant for Drag2zero Triathlon and Time Trial

I have been involved with coaching for over 20 years. My clients include everyone from first time charity event rider to world level endurance athlete; they come from all over the world and across all disciplines. All my clients receive the same support and attention to detail that makes a coach-athlete relationship successful.