Betera 8 Week Build and Peak Road Race Plan
Author
Sarah Matchett
All plans by this CoachLength
9 Weeks
Plan Specs
cycling road cycling power based tss based
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
This plan assumes you have a solid base of training under your belt. 8 - 10 weeks of riding averaging 7 - 8 hours minimum each week. The plan starts at 10 hours and builds to a peak of 12 hours. Weekday rides are generally under 2 hours and weekend rides are 3 - 5 hours.
This plan will target all physiological systems used in road racing.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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9:46 hrs | 4:00 hrs |
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—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
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|
9:46 hrs | 4:00 hrs | |
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—— | —— |
Sample Day 1
WU:
10-15 Min Warm Up, progressing to Zone 2
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 5 Min Opener Interval
This effort is to open up your legs for the 20 minute test. THIS IS NOT AN ALL OUT EFFORT. Just enough to get you ready for the 1 minute test.
REST: 5 minutes of easy riding then complete
CADENCE: Self selected
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MS2: 1-Minute Test. Find a quiet road, flat or with a slight uphill grade. Start from about 20 mph out of the saddle and go as hard as you can go in the beginning!
Sit as you need to and try to push out the entire minute. This is hard! Once complete, spin for 10 minutes and then repeat the test one more time.
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CD:
Cool Down 5-15 minutes
TARGET: Easy Zone 1 Spinning
CADENCE: small chain ring
Sample Day 2
MS: Today is an Active Recovery day targeting ONLY Zone 1 Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Sample Day 3
WU:
10-15 Min Warm Up, progressing to Zone 2
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MS1:
3 x 90 Sec Opener Intervals
build these itnervals over the 90 sec and not make these max efforts - target about 80-90% sprint effort (so not all out!)
REST: 3 Minutes between of easy riding after first two and 8 - 10 minutes after last interval to recover before MS2:
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MS1: 5-Minute Hard Effort.
This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test
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CD:
Cool Down 5-15 minutes easy peasy!
Sample Day 4
MS: Today is an Active Recovery day targeting ONLY Zone 1 Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Sample Day 5
Warm up Just like you did for your 5 min test effort.
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MS: 20-Minute Time Trial.
Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort.
Once complete, spin easy for 10 minutes or - feel free to ride up to 2 hours in your endurance zone after the test.
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CD:
Cool Down 5-15 minutes easy peasy!
Sample Day 6
Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
Sample Day 8
Warm up well for 20 mins in zone 2.
MS1 - Sprints:
Do three sets of 3x 20 - 30 sec sprints. Recover at least 1 mins after each and take a full 5 mins between sets.
MS2: Do 5x1 min Race finishing efforts. This interval simulates a lead out to a max sprint. (if you have a partner - you can take turns leading each other out).
Ride 45-50 seconds at a fast "coming into the finish line" speed Target your CP5 Power for this - then jump to an all out sprint in the final 10 - 15 seconds.
Rest 5 mins between efforts.
Finish your ride with 10 - 15 mins steady high aerobic riding at 80=90% of your FTP.