Train like a pro

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:19

This training program is based on my experience as a coach in World Tour Team and top 10 Tour de France finisher (2017 and 2018).
For the cyclist are willing to train like a pro and wanna do some of their training efforts

Some workout will be hard but will make you stronger and faster!!!

Sample Day 1
1:00:00
30.3TSS
60' easy ride - active recovery

Today is a recovery ride.
Ride smoothly and easily

Sample Day 3
2:20:00
96TSS
2h20' general ride

General ride.
After 30' warm-up spend 90' at a solid Z2 at 95-100rpm on flat/rolling terrain.

Sample Day 4
3:00:00
132.7TSS
3h working on strength

Warm-up for 30' and then do 10' @Z3 at 95-100rpm.
Recover for 10' and then do 4x4' climb @Z3-Z4 at 60rpm recovering 4' in between intervals.
Ride easy for 15' and then do 10' climb @Z3 at 80rpm.
Next ride for 20-30' in Z2 and do the last 10' effort of the day on flat @Z3 at 95-100rpm
Cool-down and finish easy

Sample Day 6
2:30:00
126.2TSS
2h30' working on climb

Warm-up for 30' and then do 4x1' fast pedaling at Z4 at 100-105rpm recovering 1' in between intervals. Ride easy for 10' and then do 3x 8' climb @Z4 at 75-80rpm recovering 12' in between intervals.
Before come back home do 10' @Z3 at 95-100rpm

Sample Day 7
3:30:00
175.4TSS
3h30'-4h ENDURANCE

Today is just endurance ride.Spend time in Z2

Climbs >> low Z3

Sample Day 8
1:00:00
30.3TSS
60' easy ride - active recovery

Today is a recovery ride.
Ride smoothly and easily

Sample Day 10
3:08:00
140.8TSS
3h working on strength

Warm-up for 30' and then do 10' @Z3 at 95-100rpm.
Recover for 10' and then do 5x4' climb @Z3-Z4 at 60rpm recovering 4' in between intervals.
Ride easy for 15' and then do 10' climb @Z3 at 80rpm.
Next ride for 20-30' in Z2 and do the last 10' effort of the day on flat @Z3 at 95-100rpm
Cool-down and finish easy

Giacomo Notari
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NG Training - The science of cycling

2017-2018 Coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen