13 WEEK RACE READY PLAN

Average Weekly Training Hours 09:38
Training Load By Week
Average Weekly Training Hours 09:38
Training Load By Week

This is a plan based on a intermediate to advanced cyclist getting ready for the racing season ahead.

Sample Day 1
1:00:00
74.7TSS
FTP Test 20min 1hr

15min warm up zone 2 to include 3x1min fast pedal 100+rpm 1min self selected cadence
5min max
10min zone 2
20min test all out effort
15min cooldown zone 1

Sample Day 2
0:50:00
37.9TSS
zone 2 cadence build

cadence building gradually

Sample Day 3
1:05:00
70.9TSS
KITCHEN SINK

Sample Day 4
0:30:00
10TSS
30min easy bike recovery

30min Easy spin on road or turbo, keep the cadence up, try to get a 2 x 5min blocks with cadence 110+ with 5 min at 90 in between, low power zone 1 keep the peddalling smooth and focus on your technique. Keep power below 100 watts.

Sample Day 5
1:30:00
134.3TSS
Testing short term power WBE

Warm up over 30mins on zones 2 and 3 Then complete 3 x 10sec max efforts from virtually stationary start. Take 1-2mins recovery between each. Ride 15mins post sprints in zone 2. Then complete 5min max paced effort. Try to get it all out. Ensure your route is clear of downhills and junctions for the 5min interval. Ride easy for 15mins Complete 1 x 1min max effort on flat to slightly rising road. After 10min recovery complete 1min max effort out of saddle on a climb. Cool down and relax.

Sample Day 6
1:30:00
66.2TSS
1.5hr aerobic and economy ride - steady 75 TSS

1.5hrs steady. Keep cadence up at 85-95rpm.

Sample Day 7
2:45:00
123.8TSS
2hr 45min endurance ride

Warm up into Zone2 for endurance ride. Keep Cadence 80-90rpm Focus on techniques you need to improve...on bike, eating/drinking...cornering, descending?

Andrew Hedley
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AHedley coaching

NVQ LEVEL 2 QUALIFIED CYCLING COACH, LEVEL 2 FITNESS INSTRUCTOR, BTEC DIPLOMA IN SPORTS SCIENCE.

SPIN CLASS INSTRUCTOR

I strive to improve all cyclists performance from beginner to elite. What ever your goal.