BIKE BOOST NEW | IMPROVER [EFFORT | RPE WEEKDAYS INDOOR TURBO OR GYM WEEKENDS OUT [16 WEEKS]

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:21

Sport: Bike
Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: Up to 20k bike races, up to 40k 'sportives' or gentler distance rides [1.5 hours+]

Suitable for: Novice | Beginner

Suitable for an unconditioned athlete new to the sport or discipline, or someone returning after a long layoff from regular activity, perhaps injury or child birth. You may be doing something important to you or an event for a charity. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve. We recommend that you book a target event or race to provide motivation and announce your intentions on social media, so you get support from your friends and family

You'll need a turbo trainer or indoor spin bike, or a gym that has one for the midweek sessions, as the plan focuses on indoor efforts where it's a lot safer to work hard. The weekends start with shorter sharper sessions, you can always add a bit of to and fro on if you want, but then soon build to include hills and faster workouts that replicate a race or a longer distance event up to an hour or so. The sessions are varied, to music or TV and keep you engaged whilst getting you fitter and faster.

What you get:
• Video introduction and Welcome
• 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 if needed
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• 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

Racestronger.com Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most.

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

Sample Day 1
0:38:00
30.6TSS
TURBO | 3 Peaks nRPE

10 min at steady RPE 3 endurance All figures at RPE

5 min as 20 sec at RPE 7 40 sec at RPE 2

Main Set:
1) 10 min as: RPE 5 1 min at RPE 7 , 2 min at RPE3

2) 8 min as: 4 min at RPE 5 1:30 at RPE 7, 2:30 at RPE 3

3) 5 min as: 3 min at RPE 5, 1 min at RPE 7 , 1 min at RPE 3

Cool-down:
5 min easy RPE 1.5 and stretch post bike

Sample Day 3
0:19:00
20.3TSS
S&C Bike H I T

HIgh Intensity Interval Session
To be performed if you are short of time and only have a few minutes

Warm up 10 mins

8 x 20 secs FULL power with 10 seconds rest between each

Warm down spin for 5 mins

Sample Day 6
0:38:00
30.6TSS
TURBO | 3 Peaks nRPE

10 min at steady RPE 3 endurance All figures at RPE

5 min as 20 sec at RPE 7 40 sec at RPE 2

Main Set:
1) 10 min as: RPE 5 1 min at RPE 7 , 2 min at RPE3

2) 8 min as: 4 min at RPE 5 1:30 at RPE 7, 2:30 at RPE 3

3) 5 min as: 3 min at RPE 5, 1 min at RPE 7 , 1 min at RPE 3

Cool-down:
5 min easy RPE 1.5 and stretch post bike

Sample Day 9
1:02:00
68.5TSS
TURBO | Ad Buster RPE M

TV or Radio Work out
5 min E

Main
8mins as 2x4 mins - alternating 1m right leg only, 1 min both 1 min left leg only, 1 min both

THEN
Watch programme, pedal in Zone 2 until commercial break, pedal hard during ad break resume easier work when programme restarts

no fast forwarding ads...

Cool Down 5 minutes easy when programme ends or after 70 minutes

Sample Day 12
0:32:00
41.3TSS
Big Gear Intervals [S]

To improve your performance on the flats, do big gear intervals:

3-5×6 minutes in a big gear with two-minute spinning recoveries.
• Aim for 60 RPM in your TT position.
• Use a threshold effort, where you build to a burning in the legs then back off a touch.
• Keep your head up when riding fast!
You'll be in the Very Hard to max zone when you're in the TT interval

Sample Day 13
0:38:00
30.6TSS
TURBO | 3 Peaks nRPE

10 min at steady RPE 3 endurance All figures at RPE

5 min as 20 sec at RPE 7 40 sec at RPE 2

Main Set:
1) 10 min as: RPE 5 1 min at RPE 7 , 2 min at RPE3

2) 8 min as: 4 min at RPE 5 1:30 at RPE 7, 2:30 at RPE 3

3) 5 min as: 3 min at RPE 5, 1 min at RPE 7 , 1 min at RPE 3

Cool-down:
5 min easy RPE 1.5 and stretch post bike

Sample Day 16
1:02:00
68.5TSS
TURBO | Ad Buster RPE M

TV or Radio Work out
5 min E

Main
8mins as 2x4 mins - alternating 1m right leg only, 1 min both 1 min left leg only, 1 min both

THEN
Watch programme, pedal in Zone 2 until commercial break, pedal hard during ad break resume easier work when programme restarts

no fast forwarding ads...

Cool Down 5 minutes easy when programme ends or after 70 minutes

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com