Enduraprep Sustained Power & Endurance Cycling Plan - 12 Week (Power Based)

Author

Enduraprep

All plans by this Coach

Length

12 Weeks

Typical Week

4 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling beginner intermediate power based

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Summary

Welcome to the Enduraprep long distance cycling improvement plan.

This plan is suitable for training towards any endurance event such as a 100 mile TT, long distance triathlon/duathlon or sportive/gran fondo.

This power based plan is compatible with many different indoor cycling apps and bike head units allowing you to view the workout targets and even have a smart trainer set the resistance for you.

This plan looks to cover all the essential elements that will prepare you to hold a sustained effort during an endurance event. The plan looks to build your functional threshold power, add strength and stamina.

A 12 week plan based on 4 sessions per week.

3 of these sessions are 45-70 minutes in length with an endurance ride growing to five hours over 10 weeks.

Each session comes with full instructions for warm up, main set and cool down. There is also tips on technique and nutrition.

If you can only complete 3 sessions per week then drop the strength session from the plan.

If you have not calculated your training zones recently then it is recommended you start with a test week (which I have included). If 'training zones' are new to you, don't worry, the plan explains how to use these.

We'd love to hear how you get on with following this plan. Follow us on socials @enduraprep and be sure to tag us in your training snaps. We look forward to seeing you in action!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:11

Enduraprep

Lawrence Cronk

Enduraprep Endurance Caching

We have supported individuals from first time racers to competitive age group athletes in events from 5KM runs to multi-day challenges and sub ten hour Iron distance triathlon finishes.

We provide remote coaching to athletes around the globe alongside health & performance testing (VO2 max and resting metabolic rate) from our HQ in Cardiff, South Wales, UK.

Back to Plan Details

Sample Day 1

1:00:00
85TSS
LTHR &/Or Functional Threshold Power Test

LTHR & Functional Threshold Power Test
20' Warm Up - See attachments to follow the BC protocol.

Lactate Threshold Heart Rate Test:

If the purpose of this test is to collect HR data only (you do not have a power meter) then the test required is 30 minutes.

30' Hard but even effort. This should be your best effort over this period. Try to time the effort so that you could not sustain it for any longer than 30 minutes.


Functional Threshold Power Test:

If you have use of a power meter (for your training, not just for this test) then you will need to complete a 20' test.

20' Hard but even effort. This should be your best effort over this period. Try to time the effort so that you could not sustain it for any longer than 30 minutes.

10' Easy spin Cool Down

To create HR zones you will need the average HR for the final 20 minutes of the test.
To create power zones you will use the average power from the 20 minute test.

To create your power zones you need to multiply your average power from the test by 0.95 to get your theoretical threshold power.
e.g. test score 200 watts average. Threshold = 200 x 0.95 = 190 Watts

On training peaks click on your name and then 'zones' insert the numbers and select the 'Andy Coggan' theory to create your training zones.

Sample Day 3

0:55:00
56.9TSS
Aerobic Ramp - Power

Sample Day 6

2:30:00
185TSS
Endurance Ride

An outdoor endurance ride.


After a warm up hold a consistent medium effort throughout. If using HR or power zones then the ride should average Z2. Effort will naturally fluctuate over changes in terrain, use you gears wisely to keep the effort as consistent as possible.


Keep fueled and hydrated throughout.

This ride could be completed as part of a group.

For a bad weather alternative up to 2 hours on an indoor trainer is OK. The ride should average Z2 again but you can use cadence changes to mimic hills or use apps for interaction with your trainer.

Look to use a 2:1 ratio of Hilly : Flat Rides. Every third week pick a flat route to get a good mix of strength work on hills and constant power on flat/rolling roads. As a goal event gets closer look to mimic the course where possible and begin to hone the strategy you will use to fuel and hydrate during the event.

Sample Day 8

1:00:00
55.3TSS
AA - Sweet Spot - 2 x 10'

20’ warm up, then 2 x 10’ at 95 rpm
mid Z3-Z4 5’ easy pedalling in between
intervals at 90 rpm.10’-15’ easy pedalling cool
down 85-90 rpm.

Sample Day 10

1:00:00
63.5TSS
AB - High Intensity - 2' x 10

Sample Day 12

0:40:00
45.8TSS
Strength - Low Cadence - RPE

Sample Day 13

2:45:00
205TSS
Endurance Ride

An outdoor endurance ride.


After a warm up hold a consistent medium effort throughout. If using HR or power zones then the ride should average Z2. Effort will naturally fluctuate over changes in terrain, use you gears wisely to keep the effort as consistent as possible.


Keep fueled and hydrated throughout.

This ride could be completed as part of a group.

For a bad weather alternative up to 2 hours on an indoor trainer is OK. The ride should average Z2 again but you can use cadence changes to mimic hills or use apps for interaction with your trainer.

Look to use a 2:1 ratio of Hilly : Flat Rides. Every third week pick a flat route to get a good mix of strength work on hills and constant power on flat/rolling roads. As a goal event gets closer look to mimic the course where possible and begin to hone the strategy you will use to fuel and hydrate during the event.

Enduraprep Sustained Power & Endurance Cycling Plan - 12 Week (Power Based)

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