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Self Supported Race / Bikepacking - Finisher - 26 Weeks - Heart Rate Based Reusable

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

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

All plans by this Coach
No Ratings

Length

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Finisher

HEART RATE 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 intermediate experience self-supported race/bikepacking 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, ABCC Level 3 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 Heart Rate-based training plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:43 hrs 5:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:43 hrs 5:40 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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
Threshold Test

VERY IMPORTANT - perform the test on your competition bike. Make your numbers "real world". Cycling is measured in time, not heart rate. Your Heart rate just allows us to train with accuracy. Make sure yours is accurate by do your test on your competition/event bike
.
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
.
30 minutes effort - as hard as you can go
.
15 minutes recovery

Sample Day 2

0:50:00
26.7TSS
HR 30 Tempo

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

Sample Day 3

0:35:00
14.2TSS
HR Criss-Cross x 3 Zones 1-2

This session is used to work basic endurance
.
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
.
5 minutes warm down

Sample Day 4

0:35:00
24.7TSS
HR 15 Sweet Spot

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

Sample Day 6

0:50:00
26.7TSS
HR 30 Tempo

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

Sample Day 7

2:50:00
56.7TSS
HR 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 9

0:40:00
26TSS
HR 2 x 5 Threshold

15 minutes warm up
.
5 minutes working towards zone 4
5 minutes recovery
5 minutes zone 4
.
10 minutes warm down

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