BOOST | BIKE | CRIT | PWR | WATTS | ROAD TEAM | TURBO WK / OUT W/E | ADV | 8WKS
BOOST | BIKE | CRIT | PWR | WATTS | ROAD TEAM | TURBO WK / OUT W/E | ADV | 8WKS
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Sport: Performance Bike Includes Strength and Conditioning, Plyo, Warm ups and Cool downs
Distance | Event: One day, multi day, TT and Crit racing
Suitable for: Age Group | Performance Midweek Indoor, Weekend Outdoor (POWER OR HEART RATE OPTIONS)
You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability. This programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference or an athlete wanting to take the next step up to being one of the top performing in their sport. These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.
Intro week, then 8 Week Cycle Boost Plan Using power, so you'll need a power meter. Start anytime. First week is testing and prep week, training begins in earnest week two. Finishes with a test in week 10. 4 sessions a week, including sub threshold sweetspot, threshold Criss cross and pro rider crit power sessions with optional weekend road ride [can be done indoors] Average Session duration 55 mins, 6 plus hours a week including longer weekend ride
Weekend rides have mirrored sessions, calibrated for power and heart rate so you can use either measurement.
This plan requires a degree of committment, and a willingness to suffer a little, especially the criss cross workouts. Good luck, you'll come out a much stronger cyclist. Following this programme for 4 months last year resulted on one athlete adding 58 watts to his FTP, and moving his whole zones down, so his top end before was his zone 3-4 by the end of it
What you get:
• Video introduction and Welcome, including Crit and racing tip sheet
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• ALL sessions based on YOUR heart rate metrics, option to use FREE power software
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions | warm up and cool down stretches
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training
All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans
AG, POWER & Performance plans on racestronger.com http://bit.ly/agegroup
Bike POWER based plans on Training Peaks http://bit.ly/power_me_up
Like and Join on Facebook! http://bit.ly/racestrongerteam
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x5
|
06:33:00 | 02:10:00 |
Strength
x2
|
00:35:00 | 01:10:00 |
Custom
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
06:33:00 | 02:10:00 | |
|
00:35:00 | 01:10:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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