End-of-season re-boot (4 weeks)

Author

Ian Melvin

All plans by this Coach

Length

4 Weeks

Typical Week

2 Day Off, 4 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based tss based

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Summary

Includes Structured Workouts

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


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Coming to the end of the season, it's not unusual to experience that feeling of "running out of gas" By now the pre-season hard work has slowly drained out and been replaced by the repeated intensity of competition. Try as you might, balancing the pre-season foundations with in-season intensity is a tough mix.

This plan gives you an opportunity to go back and revisit some of those areas of pre-season development, in particular focusing on your FTP while maintaining your repeat sprint capacity.

Road, Criterium or MTB, this plan can help give you one final boost to that last race of the season.

Good luck!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:26

Ian Melvin

BNE Performance

Ian Melvin & BNE Performance - proven international coaching experience, successes and skills to help you achieve your highest levels of personal performance. Backed by a strong academic background and a passion for helping emerging talent's, if you've been thinking about a new coach or coaching plan, it's time to stop looking.

"Road, Track, Criterium or MTB, reach out to me and together we can explore how I can help you optimise your riding and achieve your best" - Ian Melvin

Back to Plan Details

Sample Day 1

2:00:00
94.6TSS
Repeat sprint capacity

In this session we're going to focus on maintaining your individual sprint capacity, sharpening up your ability to produce short duration peak powers with repetition

Sample Day 2

2:00:00
99.6TSS
Steady state endurance

Today is a longer distance steady state ride below FTP focused on maintaining your endurance capacity

Sample Day 4

2:00:00
104TSS
FTP Booster

This is a tough session utilsied to build upon your current FTP values; the foundation upon which your event performances depend.

Sample Day 5

3:00:00
161.8TSS
The weekender

A weekly summary ride touching on all of the weekly focuses from this program - sprint capacity, FTP and steady state endurance
(A great alternative to this session is to substitute it for a minor-level criterium. Just add a short ride on to the end for a total duration of 2hrs)

Sample Day 6

3:00:00
156.2TSS
Steady state endurance

Today is a longer distance steady state ride below FTP focused on maintaining your endurance capacity

Sample Day 8

2:00:00
93.8TSS
Repeat sprint capacity

In this session we're going to focus on maintaining your individual sprint capacity, sharpening up your ability to produce short duration peak powers with repetition

Sample Day 9

2:30:00
127.9TSS
Steady state endurance

Today is a longer distance steady state ride below FTP focused on maintaining your endurance capacity

End-of-season re-boot (4 weeks)

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