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Cycling - Pre Season Build Plan

Author

Pinnacle Multisports

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

cycling road cycling intermediate advanced masters time goal power based base period

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Plan Description

The 8-week Cycling Pre-Season plan is ideal for intermediate and advanced riders and is designed to follow on from the 12-week Off-Season Base Builder plan. By increasing intensity it prepares you for the season to come whether your goals are sportives, road/circuit races or time trials. If you haven’t followed our Off-Season Base Builder plan but have trained consistently over the last few 2-3 months, typically logging 6 hours plus of riding each week and are capable of 4-5 hours or 160 kilometre (100-mile) rides, this plan is also suitable for you.

If you haven’t managed to train consistently during the off-season or aren’t at the levels suggested, don’t follow this plan. There’s little point in upping intensity without solid fitness foundations. You would be better of taking the time to establish those foundation by following our 12-week Off-Season Base Builder or, if you’re not capable of a 100 kilometre (60-mile) ride, consider our Improvers Plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:20 hrs 4:00 hrs
—— ——
2:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
6:20 hrs 4:00 hrs
—— ——
2:00 hrs 1:00 hrs

Training Load By Week


Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

0:35:00
67.61TSS
MAP Ramp Test

This Test allows a more accurate prediction of FTP than the more commonly used CP20 and is less stressful on the athlete

When you cannot maintain cadence greater than 70 rpm or power falls stop the test and record your peak power at which you stopped.

Cool down and allow HR to return to around 50% of max HR before stopping.

Warm up, ramp 25w every minute. FTP 75% of MAP Result which can be calculated https://zwifthacks.com/app/map-ftp-calculator/

Sample Day 2

1:00:00
Cross-Training / Rest

Your cross training should compliment your riding and not adversely affect it. Many riders will find some focussed mobility work or dedicated strength training to be very beneficial. Listen to your body and, if necessary, some rest or a restorative activity may be better.

Sample Day 3

1:20:00
97.83334745773986TSS
2X20 minutes (Threshold)

Cadence should be 90 rpm + during the efforts but allow to drop during recovery.

When aiming for Threshold, work as close to 100% FTHR/FTP as possible

Sample Day 4

1:00:00
Cross-Training / Rest

Your cross training should compliment your riding and not adversely affect it. Many riders will find some focussed mobility work or dedicated strength training to be very beneficial. Listen to your body and, if necessary, some rest or a restorative activity may be better.

Sample Day 5

1:26:00
115.1TSS
BONUS RIDE VO2 Max Intervals #2

This interval session is a Zone 5 VO2 Max Interval session. It is designed to elicit improvements in your VO2 Max, or the maximal volume of oxygen uptake.

Sample Day 6

3:00:00
Endurance with Tempo and Threshold Efforts

Endurance with Tempo and Threshold Efforts

Sample Day 8

1:25:00
102.78059806174385TSS
Under/Over

Under/Over
Cadences for both efforts should be above 90 rpm. Under efforts should be 90% of FTP/FTHR, over efforts should be 110% FTP/FTHR.

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