Your First Road Race 4 Weeks

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Your First Road Race 4 Weeks

Author

Hunter Allen - Peaks Coaching Group

All plans by this Coach

Length

4 Weeks

Typical Week

7 Bike, 2 Day Off, 1 Other

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate power based 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.


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Your First Road Race 4 Weeks is a 4 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:20-10:15 hours per week. You will need to be able to devote between 4:30-5 hours to training on your weekends.

The road race is a mass start, one day event. It usually consists of 5-25 mile repeating loops, starting and finishing in the same point. The courses may be long or short, flat or hilly, or a combination. The cyclist needs to be an all-arounder with adequate endurance as well as climbing and sprinting skills, but is, to an extent, course dependent.

To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.

This plan will help prepare you to compete!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:37

Sample Day 1

1:30:00
85.8TSS
ENDURANCE & TEMPO 1 x 30 (1:30)

Building Endurance today!

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up.
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MS: MS Once warmed up, ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 30 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 15 minutes for cool down.
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CD: 15 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:15:00
98.1TSS
VO2 4 x 5 (1:15)

WU: Start your ride with 20 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts (low grade hill / rise of about 1.5 miles works perfect). Complete 4 x 5 Minutes at VO2 (Power Z5, HR Z5, RPE 6-7) with 5 minutes rest in-between at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
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CD: 15 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:04:00
82.3TSS
VO2 Micro Intervals 3 x 8 x :30 (1:04)

This workout is made to help simulate the 'bursty' nature of a bicycle race. You do this one enough, you'll be ready for any race!

WU: WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs

MS: Micro Intervals. Training can bring mixed weather days so this can be done on trainer or long stretches of flat road. Complete 3 x 8 Minutes of “micro intervals”, this is an 8 minute interval where you vary effort from 30 seconds at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7 to ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) for the duration of the intervals. Rest for 5 minutes in-between intervals at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 4

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts, take it easy and look at the scenery.

MS: Today is at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) . Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5

2:15:00
167.2TSS
Endurance & VO2 Hill Climbs 5 x 5 (2:15)

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: For today’s ride find a course with 5 longer hill climbs. Start out at ENDURANCE (Power Z2, HR Z2, RPE 2-3) and with each climb put in a 5 minute effort in at VO2 (Power Z5, HR Z5, RPE 6-7) . After each effort, ride at low endurance for at least 5 mins to recover then back up to the prescribed endurance zone. Take each effort to the MAX! Terrain: Rolling to Hill Climbs; Cadence: 85 - 105.
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CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 6

2:15:00
121.4TSS
ENDURANCE Day with FTP Bursts 5 x :20 (2:15)

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: This can be done with a group, just try to hit the target training levels! Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105. During the ENDURANCE effort add 5 x 20 second BURSTS at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5) .
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 8

1:00:00
82.8TSS
AC 2 x 5 x 1 (1:00)

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Add 3 x 1 minute fast pedals to open up the legs during ramp up.
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MS: Once warmed up complete 2 sets of 5 x 1 Intervals at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7 with 2 minutes rest in-between efforts. Go as hard as you can for the 1 minute on as these are maximal intervals. Rest for 7 minutes in-between sets at at ENDURANCE (Power Z2, HR Z2, RPE 2-3)..
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CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

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