TAIWAN KOM CHALLENGE 12 Week Training Plan
Lee RodgersAll plans by this Coach
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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 email@example.com to receive Notes that accompany this plan.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|12:09 hrs||8:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||12:09 hrs||8:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor