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Intervals for Road Racing - Intermediate - 4 Weeks

Author

Alex Quirk

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Length

4 Weeks

Plan Specs

cycling road cycling intermediate power based

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Plan Description

Would you like to improve your racing results but not sure if you want to commit to a coach. This is a simple 4 week program, designed to introduce you to interval training and periodisation. It's ideal for athletes who have experience in racing but not in structured training.

Program details:
- 3 Weeks of progressive difficulty, followed by an easy week.
- Ideal for time pressed athletes
- Power Based: detailed guide of of wattage, heart rate and RPE* zones for each session
- Can substitute recovery rides with days off for time pressed athletes
- Variety of sessions will give you some tools to coach yourself

*RPE: Rate of Perceived Effort



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:48 hrs 3:00 hrs
1:00 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
9:48 hrs 3:00 hrs
1:00 hrs 0:30 hrs

Alex Quirk

Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.

Sample Day 1

0:30:00
30TSS
Optional: Core Strength

Doing some core strength work will do your cycling wonders. There are a wide array of resources out there on the interwebs. Yoga and pilates are also fantastic activities to pursue. I've included some useful links below.

https://www.youtube.com/watch?v=tVeHIDTy6MA

https://www.youtube.com/watch?v=8ic0URFZrzw

https://www.youtube.com/watch?v=d_nzO_bm05s

https://www.youtube.com/watch?v=2mROpewU414

The one thing I will say is to not try and copy some of the advanced exercises you may see the pros doing. Start with the basics, do them well and go from there. My athletes normally get an assessment from a strength and conditioning coach and then work off an individualised program. If you feel like going down that path, ask around and find someone in your area.

Sample Day 2

1:05:00
72.9TSS
20 min POWER TEST!

So this is the first power test in the program (second one coming in week 5). Head out to a relatively flat road that will allow you to do a 20 minute effort uninterrupted. The protocol is as follows:

- 10 min easy pedalling
- 4 min progression starting at a fast bunch riding pace, finishing at a THR pace (or breakaway pace).
- 3 x 10 sec sprints, 4 min apart.
- 8 min rest
- 20 min max effort

Use the lap function to record the average power for the 20 minute test.

So what is all this for? We are going to try and APPROXIMATE your Functional Threshold Power (FTP). Functional Threshold Power is supposed to be the power at which you could hold for 1 hour. A colleague of mine commonly calls FTP the Failure To Perform and in a sense he is right. A lot of athletes think that successful riders have high FTP's. But successful athletes win races. Training with FTP is a tool and a guide, not the be all and end all.

You may not always be able to achieve the wattages that your FTP suggests. Mental stress creates physical stress. FTP's are not the be all and end all, sometimes it will feel like a struggle to hit your power targets while others it will feel a lot easier. Be prepared to listen to your body and adjust the intensity of future sessions based on how you feel.

Download the attached document before you do the test, have a read and set some zones for yourself.

Sample Day 3

0:30:00
30TSS
Optional: Core Strength

Doing some core strength work will do your cycling wonders. There are a wide array of resources out there on the interwebs. Yoga and pilates are also fantastic activities to pursue. I've included some useful links below.

https://www.youtube.com/watch?v=tVeHIDTy6MA

https://www.youtube.com/watch?v=8ic0URFZrzw

https://www.youtube.com/watch?v=d_nzO_bm05s

https://www.youtube.com/watch?v=2mROpewU414

The one thing I will say is to not try and copy some of the advanced exercises you may see the pros doing. Start with the basics, do them well and go from there. My athletes normally get an assessment from a strength and conditioning coach and then work off an individualised program. If you feel like going down that path, ask around and find someone in your area.

Sample Day 3

1:26:00
89.2TSS
SubTHR: 4 x 9min

SubTHR or Sweetspot sessions are the bread and butter of most endurance athletes.
The aim of this session is to tap into that aerobic system, not to exhaust yourself. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel.

4 x 9min subT with 5 min recovery between each effort

Power: 85 - 90%FTP
HR: 80 - 90% THR HR
RPE: 6 out of 10

You should still be able to breath regularly. Recommended Cadence is 90 - 95 rpm. Go out to a flat road or track where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

Sample Day 4

1:10:00
74.6TSS
Climbing Efforts: 4 x 5 min

Head out to a local climb, Session is simple. Ride at your threshold for 5 minutes, take 5 minutes recovery and then repeat this another 3 times.

Sample Day 5

0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 6

2:00:00
37.28mi
110TSS
Racing

Ride to your nearest race and race, or if that's not an option ruffle up a few mates and go for a fast ride.

Alternatively, repeat one of the sessions from earlier in the week.

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