Road Racing: 16 week in season racing plan

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Road Racing: 16 week in season racing plan


Pedal Action

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16 Weeks

Typical Week

1 Day Off, 5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate power based tss based

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This 16 week training plan is designed to get you through your racing season. With racing at the weekends what do you do during the week to keep things on the boil? Using block periodisation, this plan splits your season up into four week blocks and includes the following:

1. FTP work using sweetspot and intensive aerobic intervals (push/pull technique)
2. Anaerobic and sprint work
3. Regular testing protocols to ensure you are training at the right levels
4. Weekend racing
5. Recovery and adaptation weeks


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:02

Phil Crick

Pedal Action

Husband and wife team, Phil and Michelle Crick, based in Adelaide, South Australia, offering personalised training plans to athletes of all ages and abilities to help you achieve your racing and recreational goals.

Catering for athletes in three different countries, we are able to coach you remotely from anywhere with an internet connection.

Sample Day 1

M2 Sweet spot (2 x 10min)

You can do this workout on the flat, rolling ground or hills. Can also be done on the trainer.

Sample Day 2

E2 Aerobic 1

Ride mostly in zone 2 for this workout, once warmed up, keep your HR within 2-3 beats of your aerobic threshold. Your aerobic threshold is approximately 30 bpm less than your anaerobic threshold (functional threshold hr).

Use a flat or rolling course with smaller hills (less than 4%). Stay seated on the hills and keep cadence around 80-90rpm.

Initially, use HR for this ride - keep half an eye on power if you have it. This will enable you to see if power is rising for the same heart rate over time. As aerobic endurance builds, you can switch to using power to monitor performance.

1. Stay in zones 2 HR
2. Flat or rolling terrain
3. Stay seated for climbs
4. Cadence around 90rpm
5. Avoid stopping - coffee afterwards!

Sample Day 3

S5 Technique Form Sprints

This workout is about improving your sprinting technique. This drill is not about generating maximum power, although you will see high power spikes in your data.

On a slight downhill or in an easy gear, sprint for 15 seconds. Stand for the first 10 seconds then sit. Get in the drops, out of the saddle and sprint , make sure you are in an aero position and use your whole body to perform the sprint - get the technique right and don't worry about the power, spinning up to a high cadence (upto 150 rpm) is important on this drill. Don't change gear once you start sprinting.

Sample Day 5

A01 Medium Group Ride

Stay mostly in zones 2-3. You need to pick a well disciplined group for this, terrain can be mixed and include some hills. If it degenerates into a 'race', drop off and finish on your own in zone 2/3. Some time above zone 3 is ok, but keep it to a minimum.

Sample Day 6

A01 Fast Group Ride OR Race

This is a fast group ride, almost race like, so go hard and fast.

Sample Day 8

M2 Sweet spot (2 x 15min)

You can do this workout on the flat, rolling ground or hills. Can also be done on the trainer.

Sample Day 9

S7 High cadence drills

Use this workout to improve cadence and sprint speed. Do this workout on the trainer. Each drill consists of three parts, start off in an easy gear which you can easily spin at 100 rpm+, hold this gear for 15 seconds whilst spinning, then change to 1 gear easier, increase rpm and hold for 15 seconds. Repeat for the final part, one gear easier and spin faster.

Don't worry too much about power on this workout, the purpose is to improve cadence, you might hit FTP power, you might not.

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