TAIWAN KOM CHALLENGE 12 Week Training Plan

Average Weekly Training Hours 12:09
Training Load By Week
Average Weekly Training Hours 12:09
Training Load By Week

What is it?

A 12 KOM Week training program to get riders ready for the epic climb that is the Taiwan KOM Challenge, as ridden last year by Vincenzo Nibali, Emma Pooley, Cadel Evans, Phil Gaimon and the GCN crew!

Designed by the Taiwan KOM Challenge official coach, former pro rider Lee Rodgers of CrankPunk Coaching Systems, who lives by and trains weekly the KOM hill, this is the optimal plan available to get you ready for the unique challenge that is the Taiwan KOM: 3,275m over 85km!

With consistency and dedication this plan will get you up this massive, beautiful mountain within the 6.5 hr cut-off time.

The plan is designed to work over 4 phases: Base, Stamina, Power and finally Tapering. However, assuming most riders who have signed up for the KOM are already fit to a certain degree, the early stages are peppered with speed and power work also. My plans are never boring, for sure!

The plan also assumes you are working most of the week and averages out at about 12.5 hrs a week over the 12 week period, with some weeks obviously being more, as on some weekends we strive to get as much climbing in as is possible. Notes accompany the plans which instruct riders how to adapt the workouts to local terrain, time available, etc.

I rode as a professional for 7 years whilst working 40-50 hrs a week so I know the challenges of this kind of schedule, however I competed all over the world against the very best riders in cycling and know that my plans work - because I used them myself! Can be completed with or without power meter (without, we use a Perceived Rate of Exertion scale).


NOTE: Please email me at lee@crankpunk.com to receive Notes that accompany this plan.

Sample Day 2
1:00:00
EASE IN

GREEN:
Warm up, 15 mins at PRE 3-4
10 mins at PRE 5
5 mins at PRE 6
5 mins PRE 5
5 mins PRE 6
5 mins PRE 5
and Cool Down PRE 3-4 10-15 mins

Sample Day 3
1:00:00
OVER /UNDER Starter ***

YELLOW (and a little RED)
...
10 mins w/up PRE 4 or so, spinning (basically light pedaling)
....
5 mins PRE 5
5 mins PRE 6
2 mins PRE 3 very easy
...
then (these are Over/Unders):
2 mins PRE 6
2 mins PRE 7
repeat 4 times (so 16 mins in total, no break between PREs)
...
4 mins break
...
then:
3 mins PRE 5
1 min PRE 6
45 secs PRE 7
30 secs PRE 8
15 secs PRE 9
5 secs PRE 10
repeat twice (so 4 mins, again no break))
...
10 mins cool down

Sample Day 5
1:00:00
OVER/UNDER PYRAMIDS

YELLOW:
15 mins warm up PRE4 or so, very easy, light spin
Then Over/Unders:
3 mins PRE 6
3 mins PRE7
no break, repeat x3 (so this is 18 mins)
...
4 mins PRE 4 (or anything as long as it is recuperation/rest speed)
...
Next, Pyramids;
2 mins PRE 6
1 mins PRE 7
1 min PRE 8
1 min PRE 7
2 mins PRE 6
3 mins break in between, do 2 sets
...
On Last PRE 6 section, add on 15 seconds Full Gas sprint to 'The Line', raise arms, practice victory salutes!
...
Cool down and easy home...

Sample Day 6
3:00:00
JUST RIDE

GREEN:
'Just Ride'
...
Cafe ride this one, enjoy and ease it. Tomorrow will be hard enough - PRE 5 for average is good
...
IF riding with usual Saturday Group, up to YELLOW effort is ok but bear in mind that this is Week 1.
...
Try to get in shallow hills, nothing too steep, and work on climbing in the saddle with the hands relaxed. Imagine a glass of beer on your bars - don't spill it! Push and pull with the legs to keep the backside on the saddle, head steady as you can, smoooooth like a pro!

Sample Day 7
4:00:00
UP & UP!

YELLOW:
Warm up, then PRE 5 on flats, and PRE 6 on climbs, Spin, spin and spin some more. Try if you can to choose hills that are ones you like, so that you can measure the efforts. Steady Eddie is the way forward here. If there is a Big Hill around, go ride it, include it in the ride. There's no set meters today for climbing, just get in as many hills as you know you can manage without needing to call a taxi home!

Sample Day 9
1:10:00
HUNTED OUT

RED
...
20 mins w/up try to get to PRE 6 for last 5 or so then a minute's little break, easy before:
...
8 mins PRE 8 - this is basically juuuust under full TT speed, take 1st minute to get into it, flat is best, last 100m hammer! [FLAT best]
...
4 mins easy PRE 4
...
20 mins: Either do - 20 mins or thereabout climbing, PRE 7 for the majority but every 4th minute put in a 25 secs little attack, push for 'the line' too at end:
...
OR 20 mins like this:
2 Min PRE 6
2 mins PRE 7.5 steady
2 mins PRE 6 but launch attack every minute (so that is 2 attacks, should last 20 secs, standing to start then seated and push - try to get back to PRE 6 quick as you can)
& Repeat 3 times (so, 18 mins)
& straignt from last sprint to 2 mins building effort to 'The Line' - last 30 secs should be killing ya!
...
5 mins very easy
...
PRE 6 for remainder til last 10, easy, but before you finally start cool down, three 15 secs attacks to win the race! (30 seconds between sprints)

Sample Day 9
1:00:00
THE HUNTED

RED: Sufferfest The Hunted. Follow the video or instructions here [http://www.thesufferfest.com/video-sufferfests/thehunted/] for the workout.

Lee Rodgers
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Crank Punk Coaching Systems

You want to win races. You want to lose weight. You want a PR on the local monster hill. You want to crush souls on the local group ride. You want to ride Haute Route. Whatever you want, I can help guide you there. It's no frills, hard work, dedicated rest and recovery, and it's fun. Head to www.crankpunk.com to read more about me and my CP Coaching Systems, and testimonials from my riders. This is coaching with passion, coaching where 'the numbers' take a back seat to The Feel...