Training Camp II Month
Author
Will Allen
Length
6 Weeks
Typical Week
1 Other, 2 X-Train, 6 Bike, 1 Strength
Longest Workout
3:00 hrs
Plan Specs
cycling road cycling
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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Stats
Sample Day 1
Today or tomorrow, make a concious effort to rejuvenate your body. Do some rejuvenation work in addition to your prescribed workout. However, if you are fatigued from recent efforts, substitute rejuvenation for your workout (and send a note to your coach!). Here are some choices: Do a yoga class or other light workout. Spend some time on a foam roller to take care of your IT band, quads, hamstrings and calves. Warm up briefly and then stretch calves, quads, hams, glutes, triceps and shoulders. Add in a few sets of abdominal and lower back strengthening exercises.
Sample Day 2
Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Avoid steep hill routes, as it will be difficult to maintain ESM pace uphill or downhill. Cadence 85+.
Sample Day 3
Warm up completely.
1 set, 5 x 2 mins. 3-5 mins between.
Power: V02 Max range during intervals. Check out your power/pace chart. This will be "Level 5" area. Pick a power or HR number in that range and try to hit it exactly during each interval.
Remaining miles at ISM pace.
Sample Day 4
Attend yoga class, follow instructor. Or do other cross-training workout.
Sample Day 5
Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Avoid steep hill routes, as it will be difficult to maintain ESM pace uphill or downhill. Cadence 85+.
Sample Day 6
In Season Miles (ISM). HR/Power @ ISM level. Maintain 85-100 RPM.
These are quality endurance miles. You should not feel deeply fatigued after an ISM workout.
Sample Day 6
Today or tomorrow, make a concious effort to rejuvenate your body. Do some rejuvenation work in addition to your prescribed workout. However, if you are fatigued from recent efforts, substitute rejuvenation for your workout (and send a note to your coach!). Here are some choices: Do a yoga class or other light workout. Spend some time on a foam roller to take care of your IT band, quads, hamstrings and calves. Warm up briefly and then stretch calves, quads, hams, glutes, triceps and shoulders. Add in a few sets of abdominal and lower back strengthening exercises.