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Road racing: 12 week build & peak plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Pedal Action

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Plan Summary

- Intermediate level (1-4 years cycling)
- Riding regularly (4+ times/week)
- Plan duration: 12 weeks
- 8-12 hours week

Description

The 12 week build plan will get your ready for your priority A event, specifically the plan is designed to help you with a road race and a time trial. Using the latest science based training principals, the plan will improve your fitness, make your stronger, more resilient to injury and set you up well for your target events.

The plan provides the following:
- Testing protocols to allow you to track your progress
- Power based workouts, available for download onto common platforms (TrainerRoad, Zwift, Garmin etc) 
- Improve stamina and fatigue resistance (reduces the effects of fatigue during long races)
- Improve your anaerobic system so you can cover breaks and attacks in a road race
- Improve your sprint power so you able to contend for the win at the end of the race
- Improve Functional Threshold Power (FTP)
- Free TrainingPeaks account (Premium for first 30 days)
- TSS based plan

The plan uses periodisation to split the training into three four week blocks, each block has three hard weeks and the fourth week is a recovery and testing week.
The focus of each block changes:

- Block 1 (4 weeks): Extended work at threshold, longer anaerobic workouts, sprinting
- Block 2 (4 weeks): Intensive aerobic work (above threshold), race specific drills and workouts, TT workouts
- Block 3 (4 weeks): Includes peak block and taper, 2 big weeks followed by 2 weeks of adaptation leading into your main event/s



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
8:07 hrs 4:05 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:07 hrs 4:05 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Phil Crick

Pedal Action

Husband and wife team, Phil and Michelle Crick, based in Adelaide, South Australia, offering personalised training plans to athletes of all ages and abilities to help you achieve your racing and recreational goals.

Catering for athletes in three different countries, we are able to coach you remotely from anywhere with an internet connection.