RIDE LONDON Surrey 100 (20-week) preparation for beginner and intermediate level road cyclists.
CPS InMotion (Simon Clark, Performance Practitioner)All plans by this Coach
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This 20-week RIDE LONDON 100 plan is suited for beginner and intermediate level cyclists starting with some experience of training to power. The plan is scheduled to finish on the event date Sunday 16th August 2020 and will povide you with all the attibutes to be competitive in this event, impoving finishing times as much as 20-30 minutes in many scenarios.
Carefully designed by CPS In-Motion, this programme is based on the fundamentals of applied physiology semi-tailored to simultaneously improve neuromuscular, anaerobic, VO2max (Critical Power) and threshold power, critical to group riding and racing over a generally flat course with the exception of Newlands Corner, Leith and Box Hill which are each significant gradients and length.
Training volume will suit cyclists looking to ramp up their TSS gradually to avoid illness and injury, with an average of 12hrs / week. Low volume weeks are generally 7-9 hours including easy active recovery sessions and stretching.
Sessions are compatible and uploadable as workouts (.fit or .zwo files) on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin.
Weekly training time is typically between 7-14 hours, with no session length greater than 2hrs during weekdays. Sessions are power-based, scaled to Lactate Threshold (Coggans 7 zones) which should be determined prior to the plan start date and at the end of Week 11 after a low volume week. These personalised zones will be used for the prescribed intensities in each session description and ae easily followed on the road or turbo. A Critical Power assessment may substitute Lactate Threshold testing using a sound protocol see:
A moderate level of general strength and endurance conditioning should be established prior to the start of this programme to get the most from it. Sessions have been recently updated for work-out interval details, annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible. You should introduce flexibility and mobility (stretching) sessions as necessary, preferably early in the programme.
Complimentary training support PDF Guides can be found at https://cpsinmotion.com
Sleep, nutrition, stress, rest, compliance and work/life disruption are significant variables which will clearly affect your response to this programme. Although following a structured programme where possible, is more likely to help you achieve your objectives.
Please do not hesitate to get in touch at firstname.lastname@example.org if you have any queries regarding this plan or if you are considering one-2-one coaching support for an event.
Visit www.cpsinmotion.com for more details.
Train Beyond Limits!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:22 hrs||5:28 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||11:22 hrs||5:28 hrs|