6 Week Sportive Improvers Plan

Average Weekly Training Hours 07:31
Training Load By Week
Average Weekly Training Hours 07:31
Training Load By Week

This 6 week training plan is aimed at supporting existing cyclists to improve their sportive performance. Before beginning this plan you should already have a good basic level of fitness having completed a base training programme. This 6 week plan includes a carefully balanced blend of sessions including endurance training, threshold intervals, Vo2 intervals, neuromuscular intervals and strength sessions. It is perfect for intermediate riders looking to take their performance to the next level!

Sample Day 2
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 3
1:00:00
Strength Exercises For Cyclists

Warm Up - 15 minutes aerobic bike, row, skip or treadmill

2 - 3 Circuits
30 seconds on 15 seconds off
Gradually Add Weight as you improve

- Goblet Squats
- Lateral Squats
- Mountain Climbers
- Renegade Rows
- Stiff Leg Deadlift
- Front Planks
- Bulgarian Squat
- Side Planks

Cool Down - 10 minutes light spin bike followed by stretch/foam roller

Sample Day 4
1:02:00
55.6TSS
Sweet-Spot Intervals

The 25 minutes of work in the
Sweet-Spot zone will provide a good training stimulus and the two
longest efforts are completed early on when fresh

Sample Day 6
2:20:00
128.6TSS
Base Endurance Ride

Terrain: Flat or rolling
Zones: The ride should be predominately in HRZ/PZ 2.
Cadence 90-100 rpm, 120 rpm+ on the sprints.

Sample Day 7
2:25:00
136.2TSS
Endurance ride with sweet-spot intervals

Warm-up: WU R http://bit.ly/WU1_warmup
Cadence: 85-95 rpm
– Choose a rolling route which will provide you with some longer hills and some flatter sections for recovery and the intervals.
– Within the ride, include 3 X 15 minutes at “Sweet-spot” Intensity. This translates to HRZ/PZ mid Z3 - mid Z4.
– Allow at least 10 mins. between each of the efforts.
– Aim to ride the rest of the time in HRZ/PZ 2.
– Make the “Sweet-spot” efforts as consistent and even as possible.
– Try to avoid letting your cadence drop as you fatigue

Sample Day 9
1:35:15
87.6TSS
Intensity Slide

A session that tests and develops a range of intensities. With the sprints and minute efforts in your legs, the three 5-minute efforts are superb for developing pacing when fatigued.

Sample Day 10
1:00:00
Strength Exercises For Cyclists

Warm Up - 15 minutes aerobic bike, row, skip or treadmill

2 - 3 Circuits
30 seconds on 15 seconds off
Gradually Add Weight as you improve

- Goblet Squats
- Lateral Squats
- Mountain Climbers
- Renegade Rows
- Stiff Leg Deadlift
- Front Planks
- Bulgarian Squat
- Side Planks

Cool Down - 10 minutes light spin bike followed by stretch/foam roller

Rab Wardell

My name is Rab Wardell and I am a former professional cyclist and Level 3 Cycling Coach. I've been fortunate to travel all over the world to race, ride and coach on my bike.

I love working with cyclists of all ages, disciplines and abilities. It's my goal to share my passion for sport and my experience of training and racing.

I aim to empower people to be the best that they can be, and to have fun doing so!