Self Supported Race Bikepacking (First Timer 22 Weeks) Heart Rate Based Reusable

Author

Rob Lee

All plans by this Coach

Length

22 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

5:10 hrs

Plan Specs

cycling road cycling intermediate multi day hr based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

INTERMEDIATE


HEART RATE BASED PLAN


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


A Training Plan for First Time 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, 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:30
Training Load By Week
Average Weekly Training Hours: 07:30
Average Weekly Breakdown

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.

Back to Plan Details

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

Self Supported Race Bikepacking (First Timer 22 Weeks) Heart Rate Based Reusable

$154.00 - Buy Now