ROAD RACING prep. Entry/ intermediate. Lactate Threshold and Critical Power improvement 20 Weeks
CPS InMotion (Simon Clark, Performance Practitioner)All plans by this Coach
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This 20 week plan is suited for entry level and intermediate category road racing cyclists (with an approximate. Lactate Threshold between 200-300 Watts) looking to be competitive for a series of road races during the season or timing performance for a single event.
Carefully designed by CPS In-Motion, this programme is based on the fundamentals of applied physiology semi-tailored to simultatneously improve neuromuscular, anaerobic, VO2max (Critical Power) and threshold power, critical to race success for the demands of aggressive road racing or hilly terrain courses.
Training volume will suit cyclists looking to ramp up their TSS gradually with an average of 12hrs / week. Low volume weeks are generally 7-9 hrs including easy active recovery sesssions.
Sessions are compatible and uploadable as workouts (.fit or .zwo files) on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin.
Weekly training time is typically between 7-14hrs, with no session length greater than 2hrs during weekdays. Sessions are power-based, scaled to Lactate Threshold (Coggans 7 zones) which should be determined prior to the plan start date and at the end of Week 11 after a low volume week. These personalised zones will be used for the prescribed intensities in each session description and are simple to follow on the road or turbo. A Critical Power assessment may substitute Lactate Threshold using a sound testing protocol see:
A moderate level of general strength and endurance conditioning should be established prior to the start of this programme to get the most from it. Sessions have been recently updated for work-out interval details, annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible. You should introduce flexibility and mobility (stretching) sessions as necessary, preferably early in the programme.
Complimentary PDF Guides can be found at https://cpsinmotion.com
Sleep, nutrition, stress, rest, compliance and work/life disruption are significant variables which will clearly affect your response to this programme. Although following a structured programme where possible, is more likely to help you achieve your objectives.
Please do not hesitate to get in touch at firstname.lastname@example.org if you have any queries regarding this plan or if you are considering one-2-one coaching support for an event. Visit www.cpsinmotion.com for more details.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:22 hrs||5:28 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||11:22 hrs||5:28 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter