Your First Race : Road Race ****NEW**** (Workout Builder format)

Average Weekly Training Hours 08:37
Training Load By Week
Average Weekly Training Hours 08:37
Training Load By Week

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.

Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export


The road race is a mass start, one day event. It usually consists of a 5-25 mile repeating loops, starting and finishing in the same point. The courses may be long or short, flat or hilly, or a combination. The athlete with the greatest overall ability to sprint, climb, and just persevere, will tend to have the most success so your training plan needs to support this.

This Bicycling magazine, Hunter Allen Road Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of road races as an amateur and a pro, even won a few and coached even more athletes to successful road race wins and podium finishes.

This plan is for the road cyclist that wants to do a road race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready. My 4 week Road race training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!

To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.

Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.

If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store

I know you are going to do awesome!!!
Go for it!
Hunter

Sample Day 2
1:30:00
85.8TSS
ENDURANCE & TEMPO 1 x 30 (1:30)

Building Endurance today!

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up.
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MS: MS Once warmed up, ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 30 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 15 minutes for cool down.
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CD: 15 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:15:00
98.1TSS
VO2 4 x 5 (1:15)

WU: Start your ride with 20 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts (low grade hill / rise of about 1.5 miles works perfect). Complete 4 x 5 Minutes at VO2 (Power Z5, HR Z5, RPE 6-7) with 5 minutes rest in-between at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
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CD: 15 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:04:00
82.3TSS
VO2 Micro Intervals 3 x 8 x :30 (1:04)

This workout is made to help simulate the 'bursty' nature of a bicycle race. You do this one enough, you'll be ready for any race!

WU: WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs

MS: Micro Intervals. Training can bring mixed weather days so this can be done on trainer or long stretches of flat road. Complete 3 x 8 Minutes of “micro intervals”, this is an 8 minute interval where you vary effort from 30 seconds at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7 to ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) for the duration of the intervals. Rest for 5 minutes in-between intervals at ENDURANCE (Power Z2, HR Z2, RPE 2-3).

CD: 15 minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts, take it easy and look at the scenery.

MS: Today is at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) . Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 6
2:15:00
167.2TSS
Endurance & VO2 Hill Climbs 5 x 5 (2:15)

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: For today’s ride find a course with 5 longer hill climbs. Start out at ENDURANCE (Power Z2, HR Z2, RPE 2-3) and with each climb put in a 5 minute effort in at VO2 (Power Z5, HR Z5, RPE 6-7) . After each effort, ride at low endurance for at least 5 mins to recover then back up to the prescribed endurance zone. Take each effort to the MAX! Terrain: Rolling to Hill Climbs; Cadence: 85 - 105.
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CD: 10 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 7
2:15:00
121.4TSS
ENDURANCE Day with FTP Bursts 5 x :20 (2:15)

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: This can be done with a group, just try to hit the target training levels! Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105. During the ENDURANCE effort add 5 x 20 second BURSTS at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5) .
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 9
1:00:00
82.8TSS
AC 2 x 5 x 1 (1:00)

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Add 3 x 1 minute fast pedals to open up the legs during ramp up.
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MS: Once warmed up complete 2 sets of 5 x 1 Intervals at AC (Anaerobic Capacity) (Power Z6, HR Z6, RPE >7 with 2 minutes rest in-between efforts. Go as hard as you can for the 1 minute on as these are maximal intervals. Rest for 7 minutes in-between sets at at ENDURANCE (Power Z2, HR Z2, RPE 2-3)..
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CD: 10 minutes of easy spinning at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)