"A" RACE PREPARATION ***100 days to get fit***

Author

Simon Cirnski

All plans by this Coach

Length

15 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

3:20 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss power based hr based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

The 15-week training plan that will get you in best possible shape for your most important race of the year.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:58

Pulse Performance Coaching

Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In the lest 3 years we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT riders.

Back to Plan Details

Sample Day 1

1:30:00
82.5TSS
Sweetspot intervals 2x15'

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training are 3x10min in Zone 3A (SST: Power: 88-95% or Hr). Cadence should be self selected.
Rest should be no longer then 5min easy riding.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 2

2:00:00
92.4TSS
Endurance with cadence drills

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training Endurance riding in zone 2(Z2: Power: 55-75% or Hr). Cadence should be self selected. In between you do a 5x2min at high cadence (110rpm). Rest between intervals should be 3min at zone 2 with self selected cadence.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 3

2:10:00
127.5TSS
Tempo interval 40'

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training 1x40min in Zone 3 (TEMPO: Power: 75-90% or Hr). Cadence should be self selected.
Rest after interval should be no longer then 5min of easy riding.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 4

0:37:00
19.3TSS
Recovery

Short and easy spin that will get our legs ready for the next session
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Just do a short warm-up with 4x3min steps from 60% FTP to 75% FTP meanwhile ramping up the cadence from 100rpm to 120rpm. After the ramp up do a short coldown.

Sample Day 5

1:50:45
130.2TSS
Neuromuscular Power: Sprints

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training is Endurance riding in upper and lower zone 2(Z2: Power: 55-75% or Hr)
-----------
Every 12min you do a short 10-15s sprint
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Do a short cooldown in the end

Sample Day 6

2:00:00
92.4TSS
Endurance with cadence drills

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training Endurance riding in zone 2(Z2: Power: 55-75% or Hr). Cadence should be self selected. In between you do a 5x2min at high cadence (110rpm). Rest between intervals should be 3min at zone 2 with self selected cadence.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

Sample Day 8

1:25:00
80.1TSS
Sweetspot intervals 2x15'

Do a 15-20min warm up to wake up the legs
-----------
Main part of the training are 2x15min in Zone 3A (SST: Power: 88-95% or Hr). Cadence should be self selected.
Rest should be no longer then 5min easy riding.
-----------
The rest of the ride should be done in zone 2 with short cooldown in the end

"A" RACE PREPARATION ***100 days to get fit***

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