100KM RACE - 12 week PREPARATION (ENDURANCE; MUSCULAR AND PRE-RACE BLOCK INDCLUDED)

Average Weekly Training Hours 10:11
Training Load By Week
Average Weekly Training Hours 10:11
Training Load By Week

12-week training plan that will get you ready for your 100km race. Includes 3 preparation blocks including taper before the race..

Sample Day 1
0:31:00
18.07TSS
HIGH CADENCE RECOVERY

Start with 10min of easy riding in zone 1/2
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After warmup do:
- 1min Zone 3 (high cadence - 105-120rpm)
- 3min Zone 1/2 )easy riding
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In the end do a short cooldown

Sample Day 2
1:50:20
114.6TSS
TESTING: P-MAX & FTP

Start the training with 10min of easy riding to slowly warm up the legs. After that do short 2min interval at a bit harder pace to active the legs.
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First part of the test is P-MAX testing. That is done as 2x 10s max sprint followed by 10min easy riding as recovery.

Second part of the test is 20min FTP test. That can be done on flat or even better on a hill, so you do not get distracted by traffic lights and intersections. Test is done as an allout effort, but be careful not to start too hard so you do not blow up before the end.

FTP= 20min avg power * 0,95
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After the test do a shprt recovery and the rest of the training is done a s an easy riding with shport cooldown in the end.

Sample Day 3
1:35:00
63TSS
SPEED: High Cadence Drills

Start training with 10min easy riding to warm up the legs.
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Main part of the training is done as easy endurance riding in zone 2 with 10x1min @ 110RPM cadence with 1min recovey at self selected cadence.

Rest of the training is done as easy endurance riding in zone 2.
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In the end do a short cooldown.

Sample Day 4
2:20:00
102.6TSS
PROGRESSIVE AEROBIC ENDURANCE

Start with 10min of easy riding to warm up the legs.------------
Man part port the training is endurance riding. We split the whole ride in to 4x30min parts where we gradually increase (every 30min) intensity from lower zone 2 to upper zone 2.
Cadence is self selected.
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In the end do a short cooldown.

Sample Day 6
1:58:00
102.4TSS
LT1 - FUNCTIONAL AEROBIC ENDURANCE

Start the training with easy riding to warm-up the legs.
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Main part of the training is riding at appx. power of your first threshold.. Do 9x10min intervals with 2min of easy pedaling to break the dullness of the ride.
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In the end do a short cooldwon

Sample Day 7
2:10:30
128.6TSS
AEROBIC ENDURANCE + SPRINTS

Start the training with 10min of easy riding to warm up the legs.
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First part of the training is around 1h30 of endurrnce riding in zone 2 After that when de legs are already a bit tired do:

- 6x max sprint (cadence around 105-120rpm)
- 4min of easy zone 1/2 riding to recover.
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In the end do a short cool down.

Sample Day 9
2:03:00
103.3TSS
SPEED - High cadence sprints (form)

First do a short 10-15min warmup. This is easy riding in zones 1 and 2.
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Main part of the training is endurance riding with high cadence sprints. Do around 1h30-2h of zone 2 riding with a sprint every 10min or so.

IMPORTANT***
Sprints are done in easy gear so you can develop high cadence (110rpm and more).

It's not about power but quick pedaling
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In the end do a short cooldown.

Pulse Performance Coaching
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Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In 2017 we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT.