Go Faster Cycling - Your First Race : Road Race -4 Weeks
Hunter Allen for Go Faster Cycling
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This Go Faster Cycling Road Race training plan written by Hunter Allen will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of road races as an amateur and a pro, even won a few and coached even more athletes to successful road race wins and podium finishes.
This plan is for the road cyclist that wants to do a road race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready. My 4 week Road race training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!
To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.
Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.
As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/
The road race is a mass start, one day event. It usually consists of a 5-25 mile repeating loops, starting and finishing in the same point. The courses may be long or short, flat or hilly, or a combination. The athlete with the greatest overall ability to sprint, climb, and just persevere, will tend to have the most success so your training plan needs to support this.
I know you are going to do awesome!!!
Go for it!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:37 hrs||3:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||8:37 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter