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Cycle In Race Season - 4 week build

Author

The Endurance Habit - Toby Leyland

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Length

4 Weeks

Plan Specs

cycling road cycling intermediate advanced time goal power based

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Plan Description

This plan was created based on riders needing structure and recovery during race season. It assumes a road race each Sunday and can be modified to include a midweek TT or circuit race.

It is a 4 week block to be used during the race season. The aim is to build muscular and aerobic endurance during the week in a consistent manner with an easy pre-race ride focused on technique.
The plan follows a structured format;
Monday rest day with some active recovery off the bike
Tuesday club chain gang / spirited group ride
Wednesday muscular endurance low cadence session
Thursday sweet spot endurance intervals
Friday VO2 or threshold intervals each week has a different focus
Saturday easy pre race ride with sprint technique
Sunday Road race / circuit or longer endurance club ride.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:10 hrs 2:25 hrs
2:00 hrs 1:00 hrs
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—— ——
Workouts Per Week Weekly Average Longest Workout
8:10 hrs 2:25 hrs
2:00 hrs 1:00 hrs
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Training Load By Week


Toby Leyland

The Endurance Habit

The Endurance Habit - We are what we repeatedly do. Excellence, then, is not an act, but a habit. Doing the right things on a regular basis, without a pause for thought, so they become a way of life.
In 2004 Toby started his triathlon journey setting up the Bahrain Triathlon Club. Competed in sprint tri through to Ironman, represented Team GB in Long distance tri.
Heavily involved in coaching cycling at youth and U23 level as well as developing my passion for ultra running.

Sample Day 1

1:00:00
Cross-Training/Rest/Bonus Session

Your cross training should compliment your riding and not adversely affect it. During the season you should probably steer clear of heavy gym work and instead focus on mobility work and other restorative activities such as yoga, Pilates and swimming.

Sample Day 2

2:25:00
153.9TSS
Chaingang - long wu and cd - pwr

Good 1 hour 65% warm up pre chaingang, approx 40mins at threshold then nice and easy cool down of 45mins.
Warm up, work hard, cool down

Sample Day 3

1:20:00
60.1TSS
Muscular Endurance #1 Force Intervals 5 * 5min @ Z3

Improving muscular endurance results in less fatigue on longer rides and a greater ability to handle higher intensity training later in your season.
Some of the key adaptations made while working in these ranges are increases in muscle glycogen storage, aerobic conversion of fast twitch fibers and an increase in mitochondrial enzyme activity. All of these adaptations are important factors in building increased muscle endurance and strength.

Sample Day 4

2:04:00
116.5TSS
Sweet spot #1 Easy ride with 4 * 8min ss

Sweet spot training aims to get the most training value for your time on the bike, it is a balance between intensity and volume.
This session has 2 purposes, firstly to raise your threshold and secondly to improve pacing and mental concentration by holding a high intensity for an extended duration.
Sweet spot is between 88% and 93% of FTP or 80%-85% Max HR.

This should feel like you can have a conversation but you would rather save your energy for riding. Try and pace each effort so they are even. If you are feeling strong then target the last effort at threshold.

Warm up 25mins Z2
then 4 * 8mins at 88% to 93% FTP
with 8min recovery in between
nice long 35 mins cool down Z2

Sample Day 5

1:00:00
Cross-Training/Rest

Your cross training should compliment your riding and not adversely affect it. During the season you should probably steer clear of heavy gym work and instead focus on mobility work and other restorative activities such as yoga, Pilates and swimming.

Sample Day 5

0:57:30
76.06TSS
VO2 intervals and sub threshold #1

This session is very effective session to improve your aerobic endurance as well as your short term muscular endurance. There are 3 sets of 40 seconds @ VO2 max with short 20 second recoveries. Then straight into a 4 minute threshold block. This i then repeated 3 times with 5 min recoveries.

The short VO2 intervals use up your anaerobic energy sources, the short recoveries mean you hit the 4min threshold block fatigued and have to rely on your aerobic capacity to sustain this effort. It will feel a lot harder than a 4min min threshold block should.

This can be done on the turbo, if done on the road ensure the warm up and cool down are kept very easy.

Sample Day 6

1:00:00
easy pre race spin - include 10* 10 sec max efforts

If racing on Sunday, use this session to loosen your legs and lungs and get ready for tomorrow.

Target an easy ride and include 10 * 10second max sprint efforts, this is short enough to stimulate the energy production but not long enough to create residual fatigue.
include in and out of saddle efforts, use different gear combinations, include hill and flat efforts.

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