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

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

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.

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

Rob Lee - Professional Endurance Coach
|
RL Performance

Level 2 Training Peaks Coach
Level 2 British Cycling Coach and Skills Instructor
Level 4 International Bike Fitting Institute
Aero Fit consultant for Drag2zero

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.