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Road Race Training Plan - Beginners

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Kasper Hartl Hansen

All plans by this Coach
No Ratings

Length

24 Weeks

Refund Policy

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

About this training plan
This training plan is constructed by Kasper Hartl Hansen, EREPS certified personal trainer with specialty in cycling. The purpose of this training plan is to prepare the beginner road racer for a race of a duration of, up to, 3 hours.

This plan follow a periodised system and is constructed in cycles of four weeks, where the fourth week is a recovery week. You will start at the base phase by building aerobic condition, work with base technique and increase your strenght. After this you will move onto the build phase, followed by the specialty phase, continually increasing your skills and fitness, finally being dellived on race day fit, sharp and optimally prepared.

This training plan is based on best practice's and is supported by the newest sports science findings. What this means, in terms of practical application, is that a series of popular principles and training methods from the pro ranks are amongst the weekly workouts. For example LSD, Sweetspot, Over/under, 40/20 and many more, in order to make your preparation as complete as possible. In order to ensure continual progressiv overload thoughout your training, FTP tests will be conducted every four weeks.

Worth noting:
- Power meter and heart rate monitor are required in order to follow this training plan.
- Structured workouts.
- Thorough explanations of workouts as well as comments and pointers throughout the training phases.
- Strength training plan is included.
- This plan offer two rest days per week. Fixed on Sundays and, mostly, Thursdays. The Sunday rest day can be manouvered around i order to accomodate individual needs.
- E-mail support with the responsible coach if you have questions to the plan: kh@optimumcoaching.dk

Made-to-fit
For a more customised plan meeting your specific requirements, contact the coach for a consultation in order to secure a made-to-fit version. Cost of consultation + a made-to-fit plan = 30 USD. Offer only applicable to customers holding a current training plan.

More from Optimum Performance Coaching
We offer a broad range of training plans for cyclists. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website (supports translator) www.optimumcoaching.dk. Here you will also find the blog, Baroudeur, with a broad catalogue of content from training, nutrition and recovery and much more.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
7:17 hrs 3:30 hrs
Day Off x2
—— ——
Strength x1
1:56 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
7:17 hrs 3:30 hrs
Day Off
—— ——
Strength
1:56 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Kasper Hartl Hansen

Optimum Performance Coaching

Optimum Performance Coaching is trusted partner in the cycling community. Our approach to performance optimisation is based on three inseparable platforms; training consultancy, performance coaching and sports nutrition advisory. We offer both individually adapted programs, based on dialogue and analysis, as well as generic training plans and semi-customised plans. In all our undertakings we aim to meet our clients expectations to a professional coaching practice by being thorough and flexible.

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