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27 week race plan

Author

Brian Duncan

All plans by this Coach
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Length

27 Weeks

Plan Specs

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

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Plan Description

The 27 week race plan
a super progressive plan working all the training phases
Preparation 4 weeks
Base1 4 week
Base 2 4 weeks
Base 3 4 weeks
Build 1 4 weeks
Build 2 4 weeks
Peak 2 weeks
Race 1 week

This plan also has a gym strength plan incorporated working in the 4 training phase
AA = Anatomical Adaptation
ME = Muscular Endurance
MS = Maximum Strength
SM = Strength Maintenance

Max week time
Bike 8 hrs
Gym 2 hrs



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:40 hrs 2:55 hrs
1:02 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:40 hrs 2:55 hrs
1:02 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

1:00:00
41.3TSS
level 2 intervals

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

1:00:00
41.3TSS
level 2 intervals

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

2:00:00
87.1TSS
Level 2 road work

Sample Day 7

2:00:00
87.1TSS
Level 2 road work

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