Base to Race, 6 weeks (Beginner/Intermediate, Cycling, Reusable). Includes email access to coach.

Author

Tucker Olander

All plans by this Coach

Length

6 Weeks

Typical Week

2 Day Off, 4 Bike, 1 Strength

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters 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.

After building a base through the winter and dreaming of racing season, it’s finally upon us! This is a critical time of year, when it’s important to change training methods and complete race-specific sessions to tune your ‘engine’ and increase your watts. By following this plan, you will be well equipped to find success on race day.

This plan will work best for a Cat. 3/4 athlete or those in Masters categories, where there's limited time on weekdays but a more flexible schedule on the weekends.

Should you have any questions, please don't hesitate to contact Tucker directly at Tucker.d.olander@gmail.com. Plan includes email access to coach.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:50

Tucker Olander

Ultreya, LLC

With over 12 years of racing experience and 8 years of coaching experience, Tucker Olander brings a wealth of knowledge to the table. Coach Tucker also holds a BS in Sports Medicine, so he adds academic proficiency to his practical wisdom. Whether your goal is to simply improve your overall fitness or to win a major event, Tucker can help you accomplish your goals!

Back to Plan Details

Sample Day 1

1:00:00
43.6TSS
Zone 2 Ride

Zone 2 = 55-75% of your FTP

Sample Day 2

1:30:00
101.9TSS
Lactate Threshold: 3x12 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 3x12 min ON, 6 min OFF Full Gas!!

Sample Day 3

1:30:00
85TSS
Sprints: Force Reps

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 6 sprints. Start each sprint from a near standstill in the 53x12. For 20 seconds, work to get the gear turning over to 75+ rpm. Spin easy for 5 min between efforts. Cool down.

Sample Day 5

3:00:00
176.6TSS
Lactate Threshold: 2x20 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 2x20 min ON, 5 min OFF Full Gas!!

Sample Day 6

3:00:00
130.7TSS
Zone 2 Ride

Zone 2 = 55-75% of your FTP

Sample Day 8

1:00:00
43.6TSS
Zone 2 Ride

Zone 2 = 55-75% of your FTP

Sample Day 9

1:30:00
97.8TSS
Cruise Threshold: 3x10 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 3x10 min ON, 2 min OFF Full Gas!!

Base to Race, 6 weeks (Beginner/Intermediate, Cycling, Reusable). Includes email access to coach.

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