Cycling Lactate Power increase 10% - 5 month OFF-SEASON Strength & Endurance build programme.

Average Weekly Training Hours 09:08
Training Load By Week
Average Weekly Training Hours 09:08
Training Load By Week

Welcome to this easy-to-follow 20 week Cycling Lactate Threshold Power improvement and foundation plan. This plan is focused at competitive and recreational cyclists with between 7-11hrs per week to train, and are looking to build lactate threshold and critical power-to-weight from the low side i.e. they are currently underpowered or have a significant muscle imbalance from over-training, injury, or age-related training abstinence or poor training distribution.

This plan is focused on building significant strength and endurance foundations well before the start of the competitive season or your planned event. Objectives will be to improve lactate threshold power-to-weight and critical power metrics by at least 10%, plus complete a fast 150km ride in optimal condition, comfortably.

This plan is ideally complimented by a peak performance preparation post completion to specifically exploit performance developments in time for a target event or season. We recommend our peak performance preparation plan here:

https://bit.ly/2Hszzk0

Resistance sessions are concurrent with interval based and steady-state complimentary workouts to create necessary overload, tailored to your physiological zones.

Ideally you should assess your Critical Power at the plan start to confirm personalised workout sessions as described here, using the protocol provided at the start of this plan.
https://cpsinmotion.com/critical-power-generator/

Strength sessions follow a periodisation strategy in specific phases, ADAPTATION, HYPERTROPHY, STRENGTH & POWER which are complimented by interval-based and longer road sessions for optimal aerobic/ anaerobic conditioning to evoke desirable adaptations.

Please feel free to get in touch at coach@cpsinmotion.com or share your experience with us at https://www.facebook.com/cpsinmotion/

Safe riding!

Sample Day 0
1:30:00
CRITICAL POWER PROTOCOL TEST 1

CRITICAL POWER PROTOCOL - TEST 1
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PREFERRED TEMPO WARM-UP 10-15min also for SMART turbo calibration if relevant.
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3 x 30 sec +120rpm in same gear followed by 1 min MID-TEMPO intensity at preferred cadence in between
5 min at preferred TEMPO intensity to prepare yourself for the first trial effort.
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(All efforts should be performed BLINDED to any performance metrics except time). Please make sure power-meter is calibrated and auto-zero'd with device recording on.
**IMPORTANT** You will need to write down at what time each trial duration started and which order, so that you can extract the respective average power for each exact duration.
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STEP 1. Randomly select a trial duration from (4 options; 30sec, 1, 2 & 3 min)...I use ping-pong balls in a sack, folded bits of paper from a cup will be equally random.
Using a timer/ Garmin choose a convenient start time to see a visual countdown of the trial end.
Build up to 30 seconds prior with MID-HIGH TEMPO before initiating each trial duration. Self-timing is the tricky bit, to keep an eye on the time remaining and make sure of even pacing.
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STEP 2. Start trial duration. Maximally pace yourself in first 30seconds for entirety of effort without sprinting (except for all-out 30second effort which should be maximal average pace in first 10seconds)
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STEP 3. After completion of the trial spin-out at a preferred cadence low intensity recovery low intensity for 7.5minutes, you may dismount the bike (preferred).
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STEP 4. Pedal at a preferred TEMPO effort for 2.5minutes to prepare yourself before timing the start of the next random trial duration.
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Repeat STEPS 1-4 above until ALL 4 random-order trial efforts are completed. If you feel that one (or two) of the random-trial efforts is not reflective of your true ability or pacing was off, please repeat the shortest duration trial before moving to the final step 5.
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FINAL STEP 5: *IMPORTANT* NOW complete a 10 minute duration TRIAL effort. Achieve average maximal pace within the first 90seconds, without sprinting and fine-tune effort as you go to optimally pace the duration. Time feedback every 2.5min will help with even pacing.
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The power/ heart rate file should have 4 random trial durations plus a 10 minute duration- TOTAL 5 trials for the session.

You may pass the activity file and data to coach@cpsinmotion.com or process the file and use the data directly in our Critical Power Session - Generator (CPS-Gen) which prescribes specifically personalised interval workouts for each training zone.

Sample Day 1
1:30:00
ADAPTATION 40% load 15-20 reps

ADAPTATION resistance session.
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Calculate 1RM loads from back calculation table provided.
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GYM 90-120min
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15-20 reps (to failure) 40% 1RM load 2-3 sets (recovery 1-2 minutes between sets 2-3minutes between exercises) for each exercise (up to 9-12 exercises)....e.g.
Leg Press (LP)
Lateral Pull-Down (LPD)
Glute (GL, L&R)
Seated Row (SR)
Shoulder Press (SP)
Leg Extension (LE)
Chest Press (CP)
Calf Raise (CR)
Hamstring Leg Curl (HSLC)

Sample Day 1
0:04:00
0.62mi
3-5min 750/1000m anaerobic

Pre-resistance session warm-up
------------------------------------3-5min / 750-1000m
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Good technique/ fasty steady pace first 500m, all-out anaerobic last 500m

Sample Day 1
0:10:00
5 x 1/2min 'sprintervals'

5 x 1/2min ‘sprintervals’ high-load or resistance/low cadence < 60 rpm. Natural recovery inbetween for complete regeneration, spin, low resistance 3-4min.

Sample Day 2
0:53:30
74.5TSS
VO2Max Session I

VO2Max interval session I, 5 interval pyramid
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10 min LOW TEMPO warm-up (85-95rpm)
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1st- 5min @ LTP x 1.06 (VO2PEAK)
recovery 4min @ 65-75% LTP
2nd- 4.5min @ LTP x 1.06 + 5W
recovery 4min @ 70-80% LTP
3rd- 4min @ LTP x 1.06 + 10W
recovery 4min @ 70-80% LTP
4th- 4.5min @ LTP x 1.06 +5W
recovery 4min @ 70-80% LTP
5th- 5min @ LTP x 1.06
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5 min UPPER ENDURANCE cool-down (preferred cadence)
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Follow session termination criteria when possible. If power drops greater than 15-20% on 2nd/3rd interval or after then finish the session at MID/HIGH TEMPO intensity please.
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Recovery between intervals preferred cadence 65-65% LTP (LOW-ENDURANCE) intensity 3.5min.
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Cool-down 5-10 min UPPER ENDURANCE/ LOW TEMPO intensity. 80-120W

Sample Day 3
0:10:00
1.55mi
8-10min, 2,500 Threshold

8-10min 2,500m Threshold Paced, build to last 1000m, fast final 500m

Sample Day 3
1:30:00
ADAPTATION 40% load 15-20 reps

ADAPTATION resistance session.
.......................................................
Calculate 1RM loads from back calculation table provided.
---
GYM 90-120min
---
15-20 reps (to failure) 40% 1RM load 2-3 sets (recovery 1-2 minutes between sets 2-3minutes between exercises) for each exercise (up to 9-12 exercises)....e.g.
Leg Press (LP)
Lateral Pull-Down (LPD)
Glute (GL, L&R)
Seated Row (SR)
Shoulder Press (SP)
Leg Extension (LE)
Chest Press (CP)
Calf Raise (CR)
Hamstring Leg Curl (HSLC)

Simon Clark
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CPS In-Motion

CPS In-Motion is a specialist endurance coaching and physiological testing service for cyclists and runners. We provide comprehensive expert support to intermediate and advanced levels of performance athletes, internationally, looking to excel at their discipline of choice. Our focus is always on clients goals and their journey to success.....shared. We also support other coaches and practitioners for guidance and best practice in advanced sports science and robust lab testing.