Complete Road Race Training Plan - Intermediate and Master racers
Complete Road Race Training Plan - Intermediate and Master racers
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
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 created by Kasper Hartl Hansen, a certified personal trainer specialised in cycling. The purpose of this training plan is to prepare the intermediate and master 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, for example LSD, Sweetspot, Over/under, 40/20, 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 one rest day per week. Fixed on Sundays. This 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 customisation of the plan to accommodate your specific needs, we offer our Made-to-Fit service. This includes a consultation and subsequent adjustment of the training plan. Cost of consultation + a made-to-fit plan = 37,5 USD. Offer only applicable to customers holding a current training plan. Book your Made-to-Fit solution on: https://buy.stripe.com/7sI5mn9tB9Vsdvq5kr
More from Optimum Coaching
We offer a broad range of training plans for cyclists and runners. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website www.optimumcoaching.dk/en
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
09:16:00 | 04:00:00 |
|
Strength
x1
|
02:11:00 | 01:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
09:16:00 | 04:00:00 | |
|
|
02:11:00 | 01:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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