Train like a Pro for 3 weeks to prepare for your Championship race, includes taper week

Author

Chann McRae Cycling

All plans by this Coach

Length

3 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling intermediate advanced weightloss strength

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Summary

This plan is offered by former UCI World Tour rider/Directeur sportif; Chann McRae. The plan utilizes elements learned while Chann was racing for the Mapei Cycling Team when they won the most races in the world in 2000.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 20:00

Chann McRae Cycling

Chann McRae Cycling Inc.

Periodization, peaking, power analysis, tactical advice.

$250 per month paid on the first of every month for daily workouts provided to you in Training Peaks created by Chann McRae. Bi weekly email feedback, power analysis, and one tel. call per week of 15 min.

Back to Plan Details

Sample Day 1

1:15:00
optional easy spin zone 1

Sample Day 2

3:30:00
60mi
SFR sprints

Warm up 15 min. z1-2/
do 15 min. in z3 at 90-100rpm on flat
then do 8 x 4 minute climbs on a 6-8% grade seated at 35-40 rpm. Heart rate max is high zone 3/ on the last 200 meters of each climb switch to optimal gearing and sprint full gas in drops to KOM/ 2 min. rec. after each effort/
after last effort do 15 min. z3 uphill at 90-95 rpm/
cool down 5 min. in z1 at 90-100rpm.

Sample Day 3

5:00:00
90mi
endurance/medio/climbing/optional last 45' behind motor

First half of ride is high zone 2/ then hit 3 climbs of 15-25 min. each in high z3 alternating between 75-85 rpm for 1k/ 85-95 rpm for 1k. Each climb should be on 5-12% grade with 10-15 min. z2 between climbs/ after last climb ride 20 min. on flat in z3 at 95-105 rpm or if possible motor pace last 45 min. in z3 on flat/ cool down 10-15 min. z1

Sample Day 4

1:30:00
25mi
chill recovery ride

Ride z1 chill recovery ride on flat terrain.

Sample Day 5

3:30:00
60mi
SFR

Warm up 15 min. z1-2/
do 15 min. in z3 at 90-100rpm on flat
then do 8 x 4 minute climbs on a 6-8% grade seated at 35-40 rpm. Heart rate max is high zone 3/ 2 min. rec. after each effort
after last effort do 15 min. z3 uphill at 90-95 rpm/ finish ride time in high z2/ cool down 5 min. in z1 at 90-100rpm.

Sample Day 6

3:30:00
65mi
Group ride with sub A.T.

Ride 20 min. z1-z2/ then do 4x10min. in z4 @ 90-100 rpm on rolling-hilly terrain during a single pace line rotation/ rec. 10 min. after each effort in z2/ cool down 10-15 min z1.after last effort

Sample Day 7

5:00:00
90mi
Climbing ride with Enduro

fun ride, finish strong and ride moslty in high z2 except for the climbs. Get in at least 3x15 min. uphill on 6-12% grade/ Keep the climbs in z3 with the last 2k of each one in high z3-low z4. Pace yourself early on, so that you finish the ride strong. Lots of calories in today. At least 280 kcal per hour.

Train like a Pro for 3 weeks to prepare for your Championship race, includes taper week

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