14 Weeks to Win a Road Race | Updated 300-500 TSS P/W Road Racing Plan + Strength
14 Weeks to Win a Road Race | Updated 300-500 TSS P/W Road Racing Plan + Strength
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Pav Bryan | Olympic Cycling & TrainingPeaks Level 2 Coach | Amazon #1 Author
All plans by this CoachLength
14 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Targeting a win or stronger result in a road race?
This plan is designed for intermediate road racers who already have a solid training base and want a structured approach to improving race performance.
Road racing demands much more than steady aerobic fitness. You need strong sustainable power, repeatable high-intensity efforts, good positioning and the ability to respond to attacks, climbs and changes in pace throughout the race.
This plan develops those qualities progressively so that you arrive fitter, sharper and better prepared to race competitively.
Who this plan is for
This version is best suited to intermediate road racers who are already training consistently and are comfortable with a moderate weekly training load.
It works particularly well for riders who already have some racing experience and want to improve their results, progress through the categories or challenge for stronger placings.
You should ideally have at least 4–8 weeks of consistent riding completed before starting.
Practice races, fast group rides or chain-gang sessions can be valuable during the later stages of the plan. Where appropriate, replace a similar planned workout rather than simply adding extra training load.
What the plan includes
- Focused threshold and sustained-power sessions
- Higher-intensity work developing repeatable race-specific efforts
- Aerobic and endurance work supporting race durability
- Training for attacks, changes in pace and late-race performance
- Core and strength work
- Regular recovery to support adaptation
The plan also includes guidance around pacing, nutrition, technique, tactics and preparing for the demands of road racing.
You can follow the cycling sessions using power, heart rate or perceived exertion, although a power meter can provide additional precision.
Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.
Bonus 40-week strength programme
You'll also receive access to a 40-week strength and conditioning programme that you can continue using after your road-race preparation is complete.
Planning your taper
This plan does not include a fixed taper. Taper requirements vary between athletes, so allow an appropriate gap before your target race to reduce training load and arrive fresh.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, race schedule, strengths, weaknesses or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Build the engine, sharpen the race craft — and race for the win.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
04:42:00 | 02:05:00 |
|
Other
x2
|
01:28:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:42:00 | 02:05:00 | |
|
|
01:28:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
