Preparation 6 weeks
Author
Brian Duncan
All plans by this CoachLength
6 Weeks
Typical Week
3 Strength, 4 Bike
Longest Workout
2:20 hrs
Plan Specs
cycling road cycling beginner intermediate advanced masters weightloss power based tss based strength base period
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Summary
Includes Structured Workouts
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The Preparation Phase 6 weeks 25 weeks out from your race day, with Ftp test at the end of the 6th week.
This is step one on your training program! designed to get your body and mind back into the training routine.
basically this is the is used as maintenance and the start of building your endurance base before moving onto the base training phase.
I have Incorporated gym (anatomical adaption 3 session per week) strength training in this program
Stats
Sample Day 1
Anatomical adaption.
Load(%1rm). 40-60%
Sets=2-3
Reps=20-30 reps
Recovery= 1-1.5 mins
Squats
Push ups
Deadlift
plank 1-2 mins
Sample Day 2
All day” pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hs.
Sample Day 3
Anatomical adaption.
Load(%1rm). 40-60%
Sets=2-3
Reps=20-30 reps
Recovery= 1-1.5 mins
Squats
Push ups
Deadlift
plank 1-2 mins
Sample Day 4
All day” pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hs.
Sample Day 5
Anatomical adaption.
Load(%1rm). 40-60%
Sets=2-3
Reps=20-30 reps
Recovery= 1-1.5 mins
Squats
Push ups
Deadlift
plank 1-2 mins