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LACTATE THRESHOLD Power increase >15% - 20 weeks OFF-SEASON Strength & Endurance BUILD programme.

Author

CPS InMotion (Simon Clark, Performance Practitioner)

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Length

20 Weeks

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Plan Description

Plan overview:

This 20 week cycling Lactate Threshold Power improvement and foundation plan is focused at competitive recreational cyclists with between 7-11 hours per week to train, who 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 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 biometrics by at least 10%.This plan is ideally complimented by a peak performance preparation post completion to exploit performance developments in time for a target event or season. We recommend our peak performance preparation plan here:

https://bit.ly/2Hszzk0


Why this plan?

- Effective session design with full description, based on proven fundamentals of applied sports science.

- Objectively focused on longer-term physiological performance and in lactate threshold improvement.

- Specific event-driven training, so adaptations are applied to race and demands of the course.

- Structured to our uniquely successful OPTIMA-L coaching system.


Visit our client experiences here....https://cpsinmotion.com/clients/

Plan details:

Endurance sessions are based on a pre-determined Lactate Threshold power values. Ideal for new entrant Category 3/4 racers with a baseline Lactate Threshold power between approx. 200-250 Watts. Sessions are power based (Coggans 7-Zones) and are scaled to Lactate Threshold power which should be determined prior to the plan start date, mid-plan and at the end. A Critical Power or FTP assessment may substitute Lactate Threshold using a sound testing protocol see:

https://cpsinmotion.com/performance-services/critical-power/

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


Sessions, are easily conducted on a turbo, or on the road, and last between 45 min to 2hrs during week days, with longer sessions at the weekend. Again, volume is periodised throughout as weighting is given to each discipline for the appropriate build of intensity/ load. Sessions are annotated with workout descriptions, nutritional, racing and pacing strategies where possible.

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 or GPS watch.


Plan requirements:

Body weight exercises and stretching are included. Sessions details include descriptions, with nutritional, racing and pacing strategies where possible. You should introduce flexibility and mobility (stretching) sessions as necessary, preferably early in the programme.

Sessions are compatible and uploadable as workouts on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin for outdoor riding.

Following a structured programme where possible, is more likely to help you achieve your objectives. Sleep, nutrition, stress, rest, compliance and work/ life disruption are significant variables which will clearly affect your response to this programme. Support for any online TP plan is available on request, just call Simon on 0044 (0)7729 729628.

Please do not hesitate to get in touch at coach@cpsinmotion.com 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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
5:49 hrs 5:30 hrs
Rowing x2
0:09 hrs 0:10 hrs
Strength x2
3:00 hrs 1:30 hrs
Other x1
0:09 hrs 1:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:49 hrs 5:30 hrs
Rowing
0:09 hrs 0:10 hrs
Strength
3:00 hrs 1:30 hrs
Other
0:09 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Simon Clark

CPS In-Motion

CPS In-Motion is a specialist endurance coaching and physiological testing service for cyclists and runners. We provide a full range of effective coaching support to all levels of performance athletes, internationally, looking to become more competitive. Our focus is on your goals and your journey to event success....or longer term athletic capacity. We also support other coaches and practitioners for guidance and best practice in exercise physiology and robust lab testing.

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