Train like a pro

Author

Giacomo Notari

All plans by this Coach

Length

9 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:30 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters time goal power based tss based strength base period

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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.

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!!!

Stats

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

Giacomo Notari

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

Back to Plan Details

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

Train like a pro

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