14 Weeks Mallorca 312 Final Prep

Average Weekly Training Hours 10:18
Training Load By Week
Average Weekly Training Hours 10:18
Training Load By Week

Final preparation for Mallorca 312 (polarized training)

Sample Day -4
2:00:00
31.07mi
HIT Evening ride

30min Warm up @65% FTP Cadence: 80-90

2x8min HIT (30s @140% FTP + 30s 55% FTP) with
4min rest @ 65% FTP between intervals

Rest of the time cool down @ 65% FTP

Nutrition info:
--
Before: You can eat regular during the day.

During: Take some isotonic drink with you. 60-80g of carbs should be enough.

After: Have a low-carb dinner and avoid any carbs after the training.

Sample Day -3
1:30:00
24.85mi
Morning ride Fatturbo

30min Warm up @65% FTP Cadence: 80-90

3x5min @ 85% FTP Cadence: 65
3min rest @ 65% FTP between intervals

Rest of the time cool down @ 65% FTP

Nutrition info:
--

Before: Start the ride without breakfast. Only bullet-proof-coffee before the ride (black coffee with a spoon of MCT-oil like C8 or coconut oil

During: Try to drink only water during the ride, but don't forget an emergency gel... ;)

After: For quick recovery drink a recovery shake - ideal would be a drink on the base of whey protein and 60g carbs

Sample Day 0
1:30:00
24.85mi
VO2max Intervalls

30min Warm up @65% FTP Cadence: 80-90

4x3min VO2max Intervals @105-110% FTP Cadence: 90+
2min rest @ 55% FTP between intervals

Rest of the time cool down @ 65% FTP

Nutrition info:
--
Before: You can eat regular during the day.

During: Take some isotonic drink with you. 30-40g of carbs should be enough.

After: Have a low-carb dinner and avoid any carbs after the training.

Sample Day 1
4:00:00
62.14mi
Long morning ride (Base)

Steady pace @ 65% FTP Cadence: 80/90

Nutrition info:
--
Before: Low-carb breakfast like eggs with bacon/avocado is okay. Try to eat 2-3 hours before the ride.

During: First 60-90min only water and salt. Latest after 120min take a thin Isotonic drink with about 30-40g of carbs per hour.
After 180min please make sure, that you get 60-80g of carbs per hour.

After: For quick recovery drink a recovery shake - ideal would be a drink on the base of whey protein and 60g carbs

Sample Day 4
1:45:00
27.96mi
Morning ride Fatturbo

30min Warm up @65% FTP Cadence: 80-90

3x6min @ 85% FTP Cadence: 65
3min rest @ 65% FTP between intervals

Rest of the time cool down @ 65% FTP

Nutrition info:
--

Before: Start the ride without breakfast. Only bullet-proof-coffee before the ride (black coffee with a spoon of MCT-oil like C8 or coconut oil

During: Try to drink only water during the ride, but don't forget an emergency gel... ;)

After: For quick recovery drink a recovery shake - ideal would be a drink on the base of whey protein and 60g carbs

Sample Day 7
1:30:00
24.85mi
VO2max Intervalls

30min Warm up @65% FTP Cadence: 80-90

4x3min VO2max Intervals @105-110% FTP Cadence: 90+
2min rest @ 55% FTP between intervals

Rest of the time cool down @ 65% FTP

Nutrition info:
--
Before: You can eat regular during the day.

During: Take some isotonic drink with you. 30-40g of carbs should be enough.

After: Have a low-carb dinner and avoid any carbs after the training.

Sample Day 8
4:15:00
65.24mi
Long morning ride (Base)

Steady pace @ 65% FTP Cadence: 80/90

Nutrition info:
--
Before: Low-carb breakfast like eggs with bacon/avocado is okay. Try to eat 2-3 hours before the ride.

During: First 60-90min only water and salt. Latest after 120min take a thin Isotonic drink with about 30-40g of carbs per hour.
After 180min please make sure, that you get 60-80g of carbs per hour.

After: For quick recovery drink a recovery shake - ideal would be a drink on the base of whey protein and 60g carbs

Jörg Birkel
|
Jorge sports & travel

Tailor-made ! Not off the rack !

Are you interested in a tailor-made triathlon training plan?
Would you like to prepare individually and systematically for your next race?

Then you have found the right coach. My name is Joerg, I am a sports scientist with a university degree and a professional triathlon coach. My goal and ambition is to help you reach your goal. I will provide you with an individual training plan 100 percent tailored made to your needs.