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Pre Race Maintenance - Intermediate & Master

Author

Wayne Girdlestone

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters power based hr based strength

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

If you have eight week of commitment, we have a training plan that will help you rise to the occasion.

Working on the assumption that you have a solid Base this program will help you lift your game when the racing starts. Weekly training hours vary from 9hr:30 to a max of 15hr:30, this includes your weekends.

Our plans are compatible for athletes training with power, heart rate or perceived exertion.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
12:37 hrs 4:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
12:37 hrs 4:00 hrs
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Wayne Girdlestone

Virtual Training Centre

Specializing in training and racing with a power meter for road, time trialling and mountain biking.

Includes e-mail, telephone or Skype every 2 weeks. Training plans are written in 1-4 week blocks, customized to your unique needs and goals.

Pre – race mental preparation

Sample Day 1

1:30:00
39.6TSS
L1a. Recovery

L1a. Recovery
Focus: Recovery

Sample Day 2

2:00:00
67.2TSS
L2a. Aerobic

L2a. Aerobic
Focus: Endurance

Sample Day 3

2:00:00
67.2TSS
L2a. Aerobic

L2a. Aerobic
Focus: Endurance

Sample Day 4

1:30:00
39.6TSS
L1a. Recovery

L1a. Recovery
Focus: Recovery

Sample Day 5

2:00:00
136.3TSS
TB1. Test-FTP

TB1. Test-FTP
.
This is best done on an indoor trainer, however a quite relatively flat route is also fine. 
.
Make sure however that the test conditions are as close to one another as possible...

Make sure to update your FTP and FTHR after completing this test. It's also important to set your zones based on the new figures.
Should you require any help feel free to contact me on the following email address: wayne@vtconline.co.nz

Sample Day 6

2:30:00
98.6TSS
A2. Group Ride-Easy

A2. Group Ride-Easy
Focus: Endurance

Sample Day 8

1:30:00
83.2TSS
L4i. Threshold - Criss-Cross

L4i. Threshold - Criss-Cross
Focus: Muscle Endurance; Vo2max
.
Flat course.
.
Criss-cross every 2 minutes while keeping your cadence 85-100 rpm.
.
During your interval focus on a smooth, efficient pedal stroke and maintain an aerodynamic position on your bike!!!

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