4-week Prep plan 7-11.5 hrs/wk

Author

John Flack

Length

4 Weeks

Typical Week

2 Day Off, 6 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling

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Summary

A road or Mt biker who's been staying reasonably active throughout the winter, and is now ready to transition back into regular on-the-bike training before beginning to log structured base miles.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:00

Back to Plan Details

Sample Day 1

1:00:00
E2c Endurance

Nice and steady at your 'all-day' pace. No worries, just enjoy the time and the scenery. This could be a good day for night/group riding. If so, feel free to go slightly over the duration, due to other factors when riding with a group.

Sample Day 2

1:00:00
S1 Spin-Ups

Speed drills (3 sets): After warming up, increase cadence to 100 rpm for 5 mins. Use the first minute to build up to gradually increase from your self-selected cadence up to 100 revs. After 3 mins, go to 110 rpm. Finally, do 120+ rpm for 1 min. Rest for 5 min between sets and repeat for 3 sets total. This is a good drill for getting the "feeling" of pedalling smoothly while at high-cadences. Concentrate on being smooth across the top and bottom of the stroke.

Sample Day 3

1:30:00
E2c Endurance

Nice and steady at your 'all-day' pace. No worries, just enjoy the time and the scenery. This could be a good day for night/group riding. If so, feel free to go slightly over the duration, due to other factors when riding with a group.

Sample Day 5

1:30:00
E2 Endurance

Endurance. Nice and steady at your 'all-day' pace. No worries, just enjoy the time and the scenery. Trainer is ok too. As with all these steady days, just use 'how you feel' to gauge pace for now...

Sample Day 6

2:00:00
E2b Endurance

ROAD z1-2. this is your longest ride of the week. Can be group ride, race, or whatever. At this point in your training, I'd prefer steady by yourself or with a VERY small, compatible group. Feel free to go longer if the weather is nice and you're not too tired from the week. The emphasis is on steady. Road rides are best.

Sample Day 8

1:30:00
E2c Endurance

Nice and steady at your 'all-day' pace. No worries, just enjoy the time and the scenery. This could be a good day for night/group riding. If so, feel free to go slightly over the duration, due to other factors when riding with a group.

Sample Day 9

1:00:00
S1 Spin-Ups

Speed drills (3 sets): After warming up, increase cadence to 100 rpm for 5 mins. Use the first minute to build up to gradually increase from your self-selected cadence up to 100 revs. After 3 mins, go to 110 rpm. Finally, do 120+ rpm for 1 min. Rest for 5 min between sets and repeat for 3 sets total. This is a good drill for getting the "feeling" of pedalling smoothly while at high-cadences. Concentrate on being smooth across the top and bottom of the stroke.

4-week Prep plan 7-11.5 hrs/wk

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