TP014 Mallorca 312 Sportive 2020 | Power Based | 16 weeks

Author

James Walsgrove

All plans by this Coach

Length

16 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling intermediate advanced power 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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Have you entered the Mallorca 312? Want to finish and make the strict cut off times? Then this plan is for you!
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Having completed this event last year I am fully aware of what is needed to complete this tough sportive. This plan has been created to focus on specific sessions that will target the fitness demands needed. It allows for a longer weekend club ride so you can still ride with your mates and there are midweek turbo trainer sessions. This plan is not designed to be easy however based around your custom training zones so that you will be training within your own capabilities. You will arrive at the startline knowing you have done the work!
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The start date for this plan is the 6th Jan 2020 and will take you right up to the start line.
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I have also entered the event so feel free to get in touch direct with me if you need anything or just for a shout out on the day! james@rideharder.co.uk
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The plan has been built around turbo sessions during the week using power and are around 1 hour in length. The longer rides have been scheduled for the weekends which can be completed using power or heart rate so you will be able to still ride with your club mates. This can be rearranged to suit your work/family schedule.
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The power sessions are all totally compatible (export/sync required) with Zwift, TrainerRoad and Smart trainers with ERG mode.
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Discount code also included for all other plans available at Ride Harder
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Questions?
Visit my website www.rideharder.co.uk or email info@rideharder.co.uk

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:58

James Walsgrove

Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!

Back to Plan Details

Sample Day 1

1:00:00
65.3TSS
TEST01R - First FTP Test

As this is your first test we are going to use RPE to pace the effort of the test, see link below for a simple guide for this.

https://www.britishcycling.org.uk/knowledge/training-plans/article/izn20151119-Training-Plans-Supporting-Documents-Related-Rate-of-Perceived-Exertion-Scale---RPE-0

+RECORD BOTH POWER AND HEART RATE+

This test will set your Functional Threshold Power along with an idea of what your v02 max power currently is. We are looking for both intervals to be controlled for the duration so you will need to gauge intensity for each.
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Be aware that the perceived effort will feel different at the start and the end of each interval even though effort may be the same. At the end of both the 5min & the 20min effort you should have nothing left in the tank.

Good luck!

See attachment with how to update your training zones which is very important for future sessions.

Press lap button for the 2 efforts marked with a *
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5min WU
3x1min high cadence efforts 100rpm+, 1min RI
5min Easy
*5min - All out effort trying to have a controlled pace for the entire interval.
10min - Easy
*20min - Time Trial effort. Don't go out too hard and try to maintain power for entire interval, give it all in the last 5min
09min Cool Down

Sample Day 2

1:00:00
54TSS
TEMP11P - Endurance climb to Tempo

Training ability
Primary - Aerobic endurance
Secondary - Muscular endurance
Goal/Target of session - Build endurance both aerobic and muscular.
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This a classic progression session that will see you work through from zone2 endurance up to high tempo without any recovery periods so the last block should feel a little tough. This is a great session with plenty of endurance built in without the boredom of just riding in zone2 at one power figure.
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You will gain aerobic fitness along with building muscular fatigue buy the end of the session.

Sample Day 3

0:47:00
55.3TSS
SST011P - Climb 30min

Training ability - Muscular endurance
Goal/Target of session - Simulate the physiological demands of climbing in the saddle.
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During this session we are going to simute the physiological demands needed for extended periods of climbing. This is to be done in the saddle with a cadence of around 65-75rpm which will normally be where it ends up on a steep greadiant. The power target is at sweetspot which is just below threshold so keep and eye on your HR to make sure it does not go over.
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Sweet Spot is a term used for the zone just below your threshold @ 88-93% of FTP. This zone has been proven to given you the same gains as training at threshold but with less fatigue meaning you can train for longer periods and recover faster.
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Muscular endurance is an important component of fitness and should be one of the cornerstones of any training program. The increased time under tension provided by muscular endurance will give your muscles the ability to handle higher work loads and longer, more intense rides. This will make your body more fatigue resistant and less likely to break down as you tackle longer, harder rides and races.

Sample Day 5

1:30:00
83.4TSS
TEMP20P - Tempo/Club Ride 1.5hour

Training ability
Primary - Muscular endurance
Secondary - Aerobic endurance
Goal/Target of session - Build endurance both aerobic and muscular.
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This is your staple club ride pace, it should not be flat out but enough to push you at times. It can be done on your your own or within a group. Mix it up throughout with some endurance/tempo riding and getting up as far as sweetspot but no prolonged hard efforts. A couple of 10sec burst at max intensity will be o.k.
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If you don't have a power meter while riding outside then aim for around 75-90% of threshold heart rate
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If using a power meter your IF at the end of the session should be coming in at around 0.70-0.80.

Sample Day 6

1:30:00
71TSS
END009P - Endurance

Training ability - Aerobic endurance
Goal/Target of session - Build aerobic endurance to become a more efficient cyclist.
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This is basic bread and butter zone 2 endurance riding. This will help build your base fitness and improve your aerobic capacity which is one of the most important components of fitness for any cyclist. You can work between 65-75% of FTP depending on how you feel. Remember not to go over target even on the hills if you can help it.
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You should be able to breath through your nose and hold a conversation throughout.
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If you want to know more about the importance of aerobic endurance then check out this blog post - https://rideharder.co.uk/improve-your-aerobic-endurance-on-the-bike/

Sample Day 8

0:45:00
40.1TSS
END019P - Aerobic mash up short

Training ability
Primary - Muscular endurance
Secondary - Endurance
Goal/Target of session - Working the full aerobic system up to sub threshold.
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This session is great for building your base fitness along with your muscular endurance by including a range of tempo intervals up to sweet spot. This is a great aerobic session as most of the time your heart rate should be within zone 2 due to the fact that the harder intervals are relatively short.

Sample Day 9

0:55:00
44.4TSS
TEMP02P - Low Tempo 12/10/8

Training ability
Primary - Aerobic endurance
Secondary - Muscular endurance
Goal/Target of session - Introducing some intensity to your aerobic endurance
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Tempo is the most common intensity to ride at for any cyclist and although you can spend too much time in this zone it is useful for time crunched athletes. Riding at this zone will get you used to riding at a group ride intensity and can help to build both aerobic endurance along with increasing your FTP.
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You will be working at the lower end of tempo and completing descending time intervals. This should be only just above endurance so should not feel hard

TP014 Mallorca 312 Sportive 2020 | Power Based | 16 weeks

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