Road race, Novice, 6hrs, 8week plan

Author

Mark Dolan

Length

8 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

2:00 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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:21

Back to Plan Details

Sample Day 1

1:00:00
65TSS
20 Minute FTP Test

WU 30 minutes :-
5 x 1 minute fast pedalling - 120 RPM.
1 minute easy between each.
1 x 3 minute all out effort.
15 minutes easy spinning.
Session:-
20 minute FTP test
Start the test at a strong, sustainable pace.
Build gradually over the first five minutes then hang on for the duration of the interval.
With 5 minutes to go, drill it leaving nothing on the table.
Record you avg power over the 20 minutes.
WD - 10 minutes.

Sample Day 2

1:00:00
60TSS
30 Mins Tempo 1 Hr

WU
Session :-
Ride at Z2
30 minutes of Z3
WD

Sample Day 3

1:00:00
65TSS
Hill Reps 2 x Sets 1 Hr

WU
Session :-
30min at Z2.
Cycle to a hill that is 45sec-1min long to do the following intervals.
4 x 45sec-1min hill sprint.
1. 5 minute rest between efforts
2 sets (10min rest between sets)
Start the hill in the saddle at a hard pace but not maximal- then explode out of the saddle in last 10-15sec of climb at top and going over the crest of hill
Rest of ride in Z2
WD

Sample Day 5

0:30:00
30TSS
Pre Breakfast Z3 - 30 Mins

WU - 10 minutes
10 minutes at upper Z3
WD - 10 minutes

Sample Day 6

1:30:00
75TSS
Weekend Club Ride

Session :-
Club run
Steady Z2
WD

Sample Day 8

0:30:00
30TSS
Pre Breakfast Z3 - 30 Mins

WU - 10 minutes
10 minutes at upper Z3
WD - 10 minutes

Sample Day 9

1:00:00
60TSS
**30 MINS TEMPO+SPRINTS 1HR

WU
Session :-
Ride at Z2
30 minutes of Z3.
Sprint every 7 minutes during tempo.
WD

Road race, Novice, 6hrs, 8week plan

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