Two Week Taper

Author

Chris Soper

All plans by this Coach

Length

2 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based strength

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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.

Two week taper plan into a target event that is assumed for the Sunday. The plan is flexible enough to move accordingly to the actual target event you may have.

Low volume with higher intensity based on power meter training, this plan is a great way to prep the final two weeks into your target event.

We recommend that you have updated your FTP via a test in the last 8-12 weeks to ensure you are training with the latest power settings to maximise the impact of this plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:02

Chris Soper

Soper Performance Coaching

Bespoke cycle coaching provided by a British Cycling Level 3 Road and Time Trial & British Cycling Level 2 Track certified coach.

Offering personalised coaching designed for individuals to realise their specific goals through customised training plans.

Additional Services include:
Power and Heart Rate testing
Nutritional Advice
Sports Psychology - goal setting and self analysis (SportScotland Advanced Sports Psychology Certified)
Anti-Doping Regulations and Advice (UKAD Certified)

Back to Plan Details

Sample Day 1

2:30:00
152.1TSS
Road Ride

Aiming for a higher zone 4 effort on the bike targeting what would be around 75-80% of the expected race intensity over a rolling course.

Sample Day 2

1:00:00
81.4TSS
5x5 Threshold Intervals

Short threshold intervals with shortening recovery periods designed to cause onset of lactic acid to improve tolerance and recovery ability

Sample Day 5

1:00:00
86.6TSS
Mini FTPs

Mini FTP style efforts targeting lifting that base effort. Just over FTP level due to shorter duration where it should be possible to hold that effort over the duration

Sample Day 6

3:00:00
126.8TSS
Cafe Ride

Keep the intensity low today as last big ride for base fitness before race event and final taper week and keep away from the bigger climbs. Keep duration to 3 hours as a maximum

Sample Day 9

1:00:00
58.1TSS
Ramping Max Efforts

Ramped efforts to get the cadence spinning before into short maximal efforts to bring in intensity work on the second part of the session.

Sample Day 10

1:04:00
85.3TSS
Fours

4x 4 minute threshold efforts with small recovery. Focus on maintaining a smooth cadence in target range for each effort in seated TT position.

4x super-max efforts that are all about getting the power up to required level as quickly as possible and then holding for the 2 minute duration at the target RPM.

Sample Day 13

1:00:00
68.9TSS
Intervals

High intensity intervals to activate the legs before race day

Two Week Taper

$20.00 - Buy Now