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Preparation 5 week

Author

Brian Duncan

All plans by this Coach

Length

5 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters weightloss power based strength base period

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Plan Description

The Preparation Phase 5 weeks 24 weeks out from your race day, with Ftp test at the end of the 5th 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:32 hrs 2:10 hrs
1:59 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
5:32 hrs 2:10 hrs
1:59 hrs 0:40 hrs

Training Load By Week


Brian Duncan

The Service Course

I am a lifetime athlete with 20+ years experience of training /racing at Road racing, Time trials and cyclocross disciplines. exposed to road racing at a national/international level with multiple Scottish champion titles at time trial and also broke Scottish record for 25 miles while holding a full time job.

Sample Day 1

0:40:00
Strength work (anatomical adaption)

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

0:55:00
37.9TSS
level 2 intervals 0.50

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

0:40:00
Strength work (anatomical adaption)

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

0:55:00
37.9TSS
level 2 intervals 0.50

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

0:40:00
Strength work (anatomical adaption)

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 6

1:55:00
83.5TSS
Level 2 road work

Sample Day 7

1:55:00
83.5TSS
Level 2 road work

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