LACTATE THRESHOLD POWER rapid improvement >15% (14-weeks, 6-9 hours/week) SHORT
CPS InMotion (Simon Clark, Principal Physiologist)All plans by this Coach
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This 14 week cycling Lactate Threshold Power improvement and plan is ideal for intermediate and advanced level, recreationally competitive cyclists (with an approximate. Lactate Threshold Power between 200-300 Watts) looking to significantly improve their Lactate Threshold Power (at least 15%) in readiness for any cycling event...Road Racing, TT, Cyclo Cross, MTB etc.
Why this plan?
- Effective session design with full description, based on proven fundamentals of applied sports science.
- Objectively focused on longer-term physiological performance and in lactate threshold improvement.
- Specific event-driven training, so adaptations are applied to race and demands of the course.
- Structured to our uniquely successful OPTIMA-L coaching system.
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Training volume will suit cyclists looking to build up their TSS gradually with 6-9 hours /week. Weekday sessions are generallly less than 1.5 hours or include 45 minutes of active recovery and stretching. All sessions are power-based, scaled to Lactate Threshold (Coggans 7 zones) which should be determined prior to the plan start date and at the end of week 11 after a low volume recovery week. These personalised zones will be used for the prescribed intensities in each session description. A Critical Power assessment may substitute Lactate Threshold testing using a sound protocol, see:
Resistance sessions are concurrent with interval based and steady-state complimentary workouts to create necessary overload, tailored to your physiological zones.
Strength sessions follow a periodisation strategy in specific phases, ADAPTATION, HYPERTROPHY, STRENGTH & POWER which are complimented by interval-based and longer road sessions for optimal aerobic/ anaerobic conditioning.
Sessions, are easily conducted on a turbo, or on the road, and last between 45 min to 2hrs during week days, with longer sessions at the weekend. Again, volume is periodised throughout as weighting is given to each discipline for the appropriate build of intensity/ load. Sessions are annotated with workout descriptions, nutritional, racing and pacing strategies where possible.
Sessions are compatible and uploadable as workouts (.fit or .zwo files) on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin or GPS watch.
Body weight exercises and stretching are included. Sessions details include descriptions, with nutritional, racing and pacing strategies where possible. You should introduce flexibility and mobility (stretching) sessions as necessary, preferably early in the programme.
A moderate level of general strength and endurance conditioning should be established prior to the start of this programme to get the most from it, such as following on from this BUILD programme:
Sessions are compatible and uploadable as workouts on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin for outdoor riding.
Following a structured programme where possible, is more likely to help you achieve your objectives. Sleep, nutrition, stress, rest, compliance and work/ life disruption are significant variables which will clearly affect your response to this programme. Support for any online TP plan is available on request, just call Simon on 0044 (0)7729 729628.
Please do not hesitate to get in touch at email@example.com if you have any queries regarding this plan or if you are considering one-2-one coaching support for an event.
Visit www.cpsinmotion.com for more details.
Train Beyond Limits!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:56 hrs||4:27 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||7:56 hrs||4:27 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter