16 Week Hilly to Mountainous Stage Race plan / 3-5 race days (100-150km/day)

Author

Simon Kessler

All plans by this Coach

Length

16 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling intermediate advanced masters multi day power based tss based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

“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


Plan Features

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:16

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:25:00
87TSS
Tempo Big Gear

A long big gear interval to improve your muscular endurance and muscular strength. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Please note of cadence range for big gear and also post big gear focusing on spinning. 

If you experience any knee pain increase your cadence. If it continues then stop the big gear interval for the day and ride at a moderate pace. 

Switch up body positions from holding on the top, hoods, in the drops, and occasionally out-the-saddle.

Ensure you are well fueled up for this ride and bring some easy to assimilate carbohydrates that you can take on during the ride. It's common to feel your energy dropping in the second half. To avoid this, keep the carbohydrates coming.

Sample Day 2

1:30:00
73.5TSS
Ride on feel (Zone 2-3) - group option

Road (or gravel, mtb, indoors) / Zone 2-3 / SS rpm. Ride as you feel with no structured training. You can do a group ride but avoid going hard. Time in the saddle. Enjoy the bike!

Sample Day 3

1:25:00
87TSS
Tempo

A long tempo interval to improve your muscular endurance and lactate clearing ability. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Choose a gear/cadence that feels best for you. 

Ensure you are well fueled up for this ride and bring some easy to assimilate carbohydrates that you can take on during the ride. It's common to feel your energy dropping in the second half. To avoid this, keep the carbohydrates coming.

Sample Day 5

3:00:00
147TSS
Ride on feel (Zone 1-3) - group option

Road (or gravel, mtb, indoors) / Zone 1-3 / SS rpm. Ride as you feel with no structured training. You can do a group ride but avoid going hard. Time in the saddle. Enjoy the bike!

Sample Day 6

2:30:00
90TSS
Endurance Fat Metabolism

This is an easy endurance ride where you will be burning mostly fat. It's important to stay below the top of the power range as much as possible. Fueling recommendations today include water in your bottles (not sports drink). 

You can also start in a fasted state and see how long you last before you notice a drop in energy (for morning rides). Always bring some food in your pocket and start taking on food when necessary. We recommend eating real food today versus sugary sports nutrition products.

Sample Day 8

1:40:00
104.3TSS
Tempo Big Gear

A long big gear interval to improve your muscular endurance and muscular strength. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Please note of cadence range for big gear and also post big gear focusing on spinning. 

If you experience any knee pain increase your cadence. If it continues then stop the big gear interval for the day and ride at a moderate pace. 

Switch up body positions from holding on the top, hoods, in the drops, and occasionally out-the-saddle.

Ensure you are well fueled up for this ride and bring some easy to assimilate carbohydrates that you can take on during the ride. It's common to feel your energy dropping in the second half. To avoid this, keep the carbohydrates coming.

Sample Day 9

1:30:00
73.5TSS
Ride on feel (Zone 2-3) - group option

Road (or gravel, mtb, indoors) / Zone 2-3 / SS rpm. Ride as you feel with no structured training. You can do a group ride but avoid going hard. Time in the saddle. Enjoy the bike!

16 Week Hilly to Mountainous Stage Race plan / 3-5 race days (100-150km/day)

$119.95 - Buy Now
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