16 Week Hilly to Mountainous Stage Race plan / 3-5 race days (100-150km/day)
Simon KesslerAll plans by this Coach
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“Build your endurance and threshold like never before to compete at your best in a stage race!”
Training plan description: This 16-week training plan is designed to prepare you for a tough 3-5 day stage race (week 16 of the plan) with a steady progression in endurance training and later threshold and race simulation training. You will train like never before to increase your threshold power and ability to recover and put out great power over multiple days. On week 10 a 4-day stage race simulation is planned which includes race simulation climbing efforts and 4 hard days in total to simulate the exertion of a tough stage race. In the final 10 days, a combination of recovery and race simulation intervals will bring on your best form by race day.
This plan is designed for cyclists who have limited time during the workweek and time on weekends. Most weekday rides are between 1-2 hours while weekends range between 2.5-5 hours, depending on the training week focus. Before starting this plan you should have a good level of fitness and many weeks of riding in your legs.
The training is with Power and is designed in the Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your Threshold number inputted under settings. Additional benefits of the Workout Builder format include direct training session sync to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.
Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in the road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.
Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com
This training plan starts on a Monday
The plan is reusable an unlimited amount of times
This plan works with power only (no heart rate zones)
Designed with the new Workout Builder - offering you more precise training with exact power zones calculated automatically from your threshold power (FTP) saved in TrainingPeaks
Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App
Download each session in many different files formats compatible with Zwift, Wahoo, Trainer Road, Cyclops and more
Mental preparation audio included by coach Simon
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|12:16 hrs||5:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||12:16 hrs||5:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter