London to Paris 24 Hour Training Plan (Finisher, 25 weeks) Reusable, Power Based

Average Weekly Training Hours 05:39
Training Load By Week
Average Weekly Training Hours 05:39
Training Load By Week

FINISHER


POWER BASED PLAN


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


A Training Plan for athletes looking to complete a 24 hour road event around full time jobs and other commitments; this plan has a specific focus on improving your aerobic fitness and endurance. 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 power-based training plan.

Sample Day 1
1:35:00
100TSS
FTP Test

VERY IMPORTANT - perform the FTP test on your event bike. Make your numbers "real world". Cycling is measured in time, not power. Power just allows us to train with accuracy. Make sure yours is accurate by do your FTP test on your competition/event bike.
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Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
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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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30 minutes effort - as hard as you can go
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15 minutes recovery

Sample Day 3
0:20:00
10.3TSS
Criss-Cross Zones 1-2

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

Sample Day 5
0:25:00
20.6TSS
10 Tempo

10 minutes gradual warm up
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10 minutes zone 3
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5 minutes warm down

Sample Day 6
2:00:00
58.7TSS
Social Base

Enjoy the company, keep the intensity low. Feel great when you get home. Focus on cadence today - keep in the range of 85-95 rpm as much as possible, using the gears often rather than forcing the pedals around.

Sample Day 7
0:50:00
50.7TSS
Phos Intervals

Critical = do not cut the recovery short between intervals.
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4:50 minutes zone 1
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10 seconds vary hard acceleration: stay smooth and use an increase in cadence before changing gears, rather than pushing and grinding. Theses should feel like you are rapidly accelerating, not slowly pulling away under great tension. You should be aiming for as high a peak of power as possible by the end of each effort.
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Repeat this pattern (4:50 easy/0:10 hard) for the entire session before warming down for 5 minutes.

Sample Day 8
0:27:00
24.4TSS
2 x 5 Sweet Spot

10 minutes progressive warm up
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5 minutes sweet-spot
2 minutes recovery
5 minutes sweet-spot
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5 minutes warm down

Sample Day 10
0:30:00
15.5TSS
Criss-Cross Zones 1-2

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

Rob Lee - Professional Endurance Coach
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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.