Cycle In Race Season - 4 week build
The Endurance Habit - Toby LeylandAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:10 hrs||2:25 hrs|
|2:00 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||8:10 hrs||2:25 hrs|
||2:00 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter