10 Weeks To Get Race Ready!

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10 Weeks To Get Race Ready!

Author

Optimum Coaching

All plans by this Coach

Length

10 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate advanced time goal 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.

This ’10 weeks to get race ready’ plan is aimed at road cycling enthusiasts that want to get ready for the upcoming race season, improve their fitness and raise their threshold.
The plan is suitable for cyclists who currently train a few times a week and are gearing up before the race season. The plan should be done 10 weeks out from the start of the season to speed up the legs and get you race ready or it can be completed in the middle of the season to maintain peak race fitness.
Our plans are created using sessions which have been tried and tested with a huge variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.
This plan can be done in perfect combination to follow on from our other plan ’10 week fitness builder/ base build’ to get a further increase in fitness.
During the 10-week plan the weekly volume will vary between 6-8 hours and see a progressive build in training stress (with the exception of the recovery period). The TSS will build in a progressive but achievable way to get the most amount of benefit and adaption from the 10 weeks and leave you in perfect race condition.
The workout intensities are based on power (or perceived exertion). The plan incorporates common cycling language when describing the workouts which makes the plan very easy to follow. By the end of 10 weeks you will have excellent race fitness and be ready to crush your next event.
On day 1 of the plan you are provided with more getting-started guidelines and our contact in case you have questions about your workouts.
The plan was created with use of the TrainingPeaks "Workout Builder". Therefore, the workouts may be uploaded to a device (power meter, heart rate monitor or indoor trainer) or a companion app to help you follow the workout easier. This also allows you to see what the workout will be like before starting.
For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export.
The plan was created with the main focus on Training Stress Score (TSS) which can be found in every workout. Your actual TSS may vary from this forecast when you finish the workout but is used as a very good guide. TSS takes into account the intensity of the workout rather than the volume so is much better to use as a prediction for fatigue it will create and performance benefits that it will bring on.
When you purchase this plan, you have an option to share your email with us, we encourage you to check this box. This will allow us to send out follow up emails with more information about the plan and will give you the option to contact us if you run into a problem. We also ask you to provide feedback on this plan after you have finished to see how it worked out for you. Your email address will not be used for anything else.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:17

Zak Coleman

Optimum Cycle Coaching

Optimum cycle coaching offers training plans, sports massage and bespoke coaching for riders of all level from beginner to elite level cyclists. Whether it's a sportive, cyclocross, mountain bike, time trials or road race Optimum coaching has it covered!
Our plans have been created with feedback from a variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

Sample Day 1

0:56:00
56TSS
Extensive Sweetspot 1

The Goal Of This Session: is to increase lactate threshold and stimulate Mitochondrial Biogenesis.



Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.



Then 2 x 15 minutes at Sweetspot (88-95%). Focus on maintaining a fluid cadence throughout.

5 minutes recovery between sets.



Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 2

1:05:00
61.21TSS
Breakaway Training Session 1 | Turbo

The Goal Of This Session: is to improve your ability to repeat high stress efforts.


15 min progressive warm-up

5x 15" sprint effort then straight into 2:45 minutes riding at a pace that you can hold for the duration (around FTP Or 7-8/10 RPE), then 5 min easy spin – (stop the session if you become exhausted - be honest if your breaks aren't worth it anymore - we need quality). RPE will be 8-10 during breaks & 1 during recovery. Cadence high throughout

10 min cool-down.

Sample Day 3

0:47:00
48TSS
Fatigue Resistance Ramps #1

The goal of this session: Is to improve fatigue resistance and increase anaerobic training load.

This session will follow an aggressive overload build. So it will be ramping up each time..

I want you to ride a progressive 15 minute warm up, starting very easy for the first 5 minutes and ending just below TT pace for the last minute.

Then I want you to perform the following:
10 minutes @ Sweetspot (6/7 RPE)
1 minutes Recovery
5 minutes @ Threshold (7/8 RPE)
2 minutes Recovery
2 minutes @ VO2 (8 RPE)

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 5

1:08:00
66.3TSS
Sprints into Sweetspot 1 | Turbo

The Goal Of This Session: is to improve your ability to repeat high stress efforts.


15 min progressive warm-up

5x 15" sprint effort - ignore the power target and just aim to really nail the sprint.
Then take 20 seconds recovery before jumping straight into 5 minutes at sweetspot (88%-95%).

5 minutes recovery and repeat 4 times.

10 min cool-down.

Sample Day 6

3:00:00
126.8TSS
Group training ride or 3 hours endurance

Join the local group ride and have a good ride! Ride there and back if needed to make the time up. Enjoy your time on the bike!


If there is no group ride, then ride 3hrs trying to keep within Z2 (See workout notes below for power range), or RPE 5-6/10


For information on how to fuel for this ride, check out:
https://www.optimumcyclecoaching.co.uk/post/guide-to-fuelling-for-training-racing


Notes for group riding:
Make sure you get in a good warm up before the group ride starts, ideally riding over to the start of the ride.

Technique depends on group but remain aero throughout your turn on the front.
No eating or drinking until you are at the back of the group
When you are near the back, ensure you are checking over to notice the rider in front coming through to latch on, missing this signal creates more work for yourself.
Once you have pulled over onto the line moving up, give the rider behind you a little tap or "last man" call as you are going through so that it makes things run smoother (it's also in your interest as it means they are likely to come over the top of you at the front quicker).
Once you get near the front, give it a quick little nudge so that you ride over the top and then over onto the rider in front (Keep an eye on where the rider is, maybe under your elbow, so that you get off the front as soon as possible without cutting the other rider up).

Sample Day 8

1:01:00
61.7TSS
Extensive Sweetspot 2

The Goal Of This Session: is to increase lactate threshold and stimulate Mitochondrial Biogenesis.





Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.



Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.







Then 3 x 9 minutes at Sweetspot (88-95%). Focus on maintaining a fluid cadence throughout.



4 minutes recovery between sets.







Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 9

1:13:00
71.2TSS
Breakaway Training Session 2 | Turbo

The Goal Of This Session: is to improve your ability to repeat high stress efforts.

We are now building up to 6 repetitions.

15 min progressive warm-up

6x 15" sprint effort then straight into 2:45 minutes riding at a pace that you can hold for the duration (around FTP Or 7-8/10 RPE), then 5 min easy spin – (stop the session if you become exhausted - be honest if your breaks aren't worth it anymore - we need quality). RPE will be 8-10 during breaks & 1 during recovery. Cadence high throughout

The 2:45 sections should be at 25 mile TT pace.
10 min cool-down.

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