TYPE - Test Your Performance
Evaluation - Prescription and Follow up of training
The training plan is for the racing season.
Race is the main part of cycling. I am sure you can find races for almost every weekend (Saturday or Sunday) near your home. Race, race and race! Don't be afraid.
If a race is not possible, look for a group ride according to your abilities. Race will give you a very good experience in cycling and will raise your level!
Look for the more experienced guys in training groups and races. Take advantage of their experience, learn and build up experience as well.
It is assumed that you are in good health to undertake such efforts. If not, or if in doubt, seek specialist help before starting the plan.
Improve your skills, speed and strength. Good luck!
For the purposes of training intensity distribution the classic power zones are used in the following order of % of FTP:
- 1. active recovery 0 to 56%
- 2. endurance 56 to 76%
- 3. tempo 76 to 91%
- 4. threshold 91 to 106%
- 5. VO2max 106 to 121%
- Anaerobic capacity 121 to max.
It is important that before starting this training plan you have your FTP and the corresponding training zones updated.
- 8 weeks of training
- Maximum weekly volume: 13h30min
- Minimum weekly volume: 6h30min
TYPE
Endurance sports coach with an interest in physiology, adapted sports, high performance training and Type 1 Diabetes.