Intervals for Road Racing - Advanced- 4 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:34

Are you an experienced rider who wants some structure with their training but doesn't want to commit to a coach? Then give this program a try, it is a interval heavy training plan designed to sharpen you up for racing. Ideal for Cat 1 or A grade riders used to training with power. For best results try our base program first or spend 8 - 12 weeks doing some form of base training.

Program details:
- 3 Weeks of progressive difficulty, followed by an easy week.
- Ideal for time pressed athletes: weekday sessions do not go longer than 2 hours.
- Power Based: detailed guide of of wattage, heart rate and RPE* zones for each session
- Can substitute recovery rides with days off for time pressed athletes
- Variety of sessions will give you some tools to coach yourself

Sample Day 1
0:30:00
30TSS
Optional: Core Strength

Doing some core strength work will do your cycling wonders. There are a wide array of resources out there on the interwebs. Yoga and pilates are also fantastic activities to pursue. I've included some useful links below.

https://www.youtube.com/watch?v=tVeHIDTy6MA

https://www.youtube.com/watch?v=8ic0URFZrzw

https://www.youtube.com/watch?v=d_nzO_bm05s

https://www.youtube.com/watch?v=2mROpewU414

The one thing I will say is to not try and copy some of the advanced exercises you may see the pros doing. Start with the basics, do them well and go from there. My athletes normally get an assessment from a strength and conditioning coach and then work off an individualised program. If you feel like going down that path, ask around and find someone in your area.

Sample Day 2
1:05:00
72.9TSS
20 min POWER TEST!

So this is the first power test in the program (second one coming in week 5). Head out to a relatively flat road that will allow you to do a 20 minute effort uninterrupted. The protocol is as follows:

- 10 min easy pedalling
- 4 min progression starting at a fast bunch riding pace, finishing at a THR pace (or breakaway pace).
- 3 x 10 sec sprints, 4 min apart.
- 8 min rest
- 20 min max effort

Use the lap function to record the average power for the 20 minute test.

So what is all this for? We are going to try and APPROXIMATE your Functional Threshold Power (FTP). Functional Threshold Power is supposed to be the power at which you could hold for 1 hour. A colleague of mine commonly calls FTP the Failure To Perform and in a sense he is right. A lot of athletes think that successful riders have high FTP's. But successful athletes win races. Training with FTP is a tool and a guide, not the be all and end all.

You may not always be able to achieve the wattages that your FTP suggests. Mental stress creates physical stress. FTP's are not the be all and end all, sometimes it will feel like a struggle to hit your power targets while others it will feel a lot easier. Be prepared to listen to your body and adjust the intensity of future sessions based on how you feel.

Download the attached document before you do the test, have a read and set some zones for yourself.

Sample Day 3
1:24:00
102.5TSS
Climbing Efforts: 4 x 6min

Go out and find a climb, somewhere between 3% - 10% average gradient will work (5 - 8% is ideal). Don't want it too be too steep. Turn around after 6 min and pedal easy until it's time to start the next effort. It is important not to stop completely during the rest.

20 min warm up of general riding

1st climb: 6 min riding at what you think is sustainable for 20min. Pain should be a 7 out of 10. Breathing will be forced but still regular, will be hard to talk.

6 min recovery

2nd climb: This one is an over and under effort. 30 seconds a little bit below threshold then 30 seconds above. So alternate between 6.5 and 8 out of 10 every 30 seconds for 6 minutes.

6 min recovery

3rd climb: This is the hardest one. Do the effort at 7.5/10 and sprint for 15 seconds every 2 minutes. Shift into a harder gear before sprinting.

8 min recovery (because the last one was harder!)

4th climb: do 3 minutes at what we would call sub-threshold which is 6 out of 10 and then go as hard as you can for the last 3 minutes. It's the last one so dig deep and give it your all. Often this is how climbs are raced. It's easy until someone attacks and then you have to dig deep. So it's good to practice doing this in training.

Go get a coffee! You'll have earned it!

Sample Day 3
0:30:00
30TSS
Optional: Core Strength

Doing some core strength work will do your cycling wonders. There are a wide array of resources out there on the interwebs. Yoga and pilates are also fantastic activities to pursue. I've included some useful links below.

https://www.youtube.com/watch?v=tVeHIDTy6MA

https://www.youtube.com/watch?v=8ic0URFZrzw

https://www.youtube.com/watch?v=d_nzO_bm05s

https://www.youtube.com/watch?v=2mROpewU414

The one thing I will say is to not try and copy some of the advanced exercises you may see the pros doing. Start with the basics, do them well and go from there. My athletes normally get an assessment from a strength and conditioning coach and then work off an individualised program. If you feel like going down that path, ask around and find someone in your area.

Sample Day 4
1:30:00
99.2TSS
1.5 hours: 3 x 10 min varTHR, 10 min rest

3 x 10 minutes @ variable threshold. (To be done on flat roads.) Avoid overly undulation terrain.

Within each 10 minute effort you are alternating 20-30 watts above and below threshold. Start with the first minute under threshold so the last minute is over threshold.

Take 10 minutes active recovery between each effort.

The targeted cadence varies for each one of the reps:

1st: 90 rpm
2nd: 85 rpm
3rd: 95 rpm

Sample Day 5
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 6
2:00:00
37.28mi
110TSS
Racing

Ride to your nearest race and race, or if that's not an option ruffle up a few mates and go for a fast ride.

Alternatively, repeat one of the sessions from earlier in the week. If racing is on a different day to Saturday, simply swap the session from that day to Saturday.

Feel free to ride from 2 - 3.5 hours.

Alex Quirk
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Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.