CYCLE - ROAD RACE - level 1

Average Weekly Training Hours 06:18
Training Load By Week
Average Weekly Training Hours 06:18
Training Load By Week

O objetivo deste plano Road Race é formar um ciclista completo capaz de atender aos requisitos de potência sustentada de eventos de estrada de várias horas, que também exigem picos curtos de Potência para preencher espaços, cobrir e acelerar em montanhas razoavelmente curtas. . Alguma atenção é dedicada a aumentar as capacidades explosivas (sprints) de alta potência que, sem dúvida, tecem seu caminho em corridas de rua tanto durante a corrida quanto em sua chegada.

Todos os treinos estão prontos para dispositivos garmin. Se você tiver alguma dúvida ou se quiser contratar o serviço IronMan Coach, não hesite em entrar em contato com: VALUBIKES@GMAIL.COM


The aim of the Rolling Road Race training plan is to form a well-rounded rider capable of the sustained power requirements of multi-hour road events that also require short power surges to bridge gaps, cover breaks, and accelerate up reasonably short, rolling hills.  Some attention is even devoted to furthering high power, explosive burst capabilities (sprints) that undoubtedly weave their way into road races both during the race and at its conclusion.

All workouts are ready for garmin Devices.

If you have any questions or if you would like to contract the IronMan Coach service, don't hesitate to make a contact: VALUBIKES@GMAIL.COM

Sample Day 1
0:38:00
74.4TSS
Ramp Test

Normalmente, o teste dura entre 16 e 20 minutos e realmente não parece muito desconfortável até os últimos minutos. Nesse momento, é imperativo que você realmente se esforce. Continue girando os pedais até que você simplesmente não consiga manter o Target Power por mais tempo.

Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

Sample Day 2
1:30:00
72.5TSS
Endurance 90min

90 minutos de Pedal em zona aeróbica de Endurance entre 60-70% de FTP.

90 minutes of aerobic Endurance riding spent between 60-70% FTP.

Sample Day 3
1:19:10
104.2TSS
Anaerobic Capacity-Improve 2

4x5 intervalos onde você gastará 40segundos @135% do FTP e 20 segundos de recuperação ativa em 40% do FTP. Recuperações entre conjuntos de intervalos são 5 minutos de duração.

4x5 sets of 40/20's where you'll spend 40 seconds at 135% FTP with 20 seconds of active recovery between each interval.

5 minutes of recovery fall between each set of intervals.

Sample Day 5
1:35:00
122.7TSS
VO2 PROVA - RACE

Treino de 6 voltas fazendo uma simulação de corrida baseada no segmento de acelera e freia

6-lap workout is a race simulation based on the make-or-break

Sample Day 6
1:32:00
104.7TSS
Sweet Spot 5X10

5X10 minutos de esforços de Sweet Spot 92% de FTP com 5 minutos de recuperação entre intervalos.

5x10-minute Sweet Spot intervals ranging between 92% FTP with 5-minute recoveries between intervals.

Sample Day 8
1:15:00
99.2TSS
Sprint 8x60 150%

8x60 segundos a 150% do FTP, cada um separado por cerca de 5 minutos de recuperação ativa a 65% do FTP.

8x60-second all-out efforts at 150% FTP, each separated by about 5 minutes of active recovery at 65% of FTP.

Sample Day 9
1:30:00
72.5TSS
Endurance 90min

90 minutos de Pedal em zona aeróbica de Endurance entre 60-70% de FTP.

90 minutes of aerobic Endurance riding spent between 60-70% FTP.

Italo valu - IRONMAN CERTIFIED COACH
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Valu Tri

I have had a innate passion for fitness and endurance sports all my life and now I use this to motivate athletes to be their very best. I am a Certified Ironman Coach and a Certified Coach from the Brazilian Triathlon Confederation. I have experience coaching athletes in a broad spectrum of levels and distances from a 5K road race to a full Ironman triathlon.
Contact: valubikes@gmail.com
Follow us on instagram: www.instagram.com/valu_tri/
@valu_tri
http://www.valutri.com/