Road race, Experienced, 8hrs, 8 week plan

Author

Mark Dolan

Length

8 Weeks

Typical Week

1 Day Off, 6 Bike

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:13

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

1:15:00
90TSS
2 x 15 SS

WU
Session:-
2 x 15 minutes SS, 1
10 minutes RBI
WD

Sample Day 3

1:30:00
90TSS
Hill Reps 2 x Sets 1.5 Hrs

WU
Session :-
30 minutes at Z2.
Cycle to a hill that is 45sec-1min long to do the following intervals.
4 x 45sec-1min hill sprint.
1.5 minutes 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 4

0:30:00
30TSS
Recovery Ride 30 minutes

WU
Session:-
Spin the legs at 100 RPM for 30-45 minutes
WD

When your off the bike make sure you stretch off thoroughly to help dissipate toxins in the legs and premote good recovery.

Sample Day 5

1:15:00
65TSS
Tempo + 10s Bursts 1 Hr

WU
Session :-
Ride at upper Z3 for 45 minutes
Every 3 minutes complete a 10s acceleration in the saddle.
Only change up 1 or 2 gears.
Make it just short of a sprint effort.
Remaining time at Z2
WD

Sample Day 6

2:30:00
135TSS
Weekend Club Ride 2 Hrs 30 Mins

Session :-
Club Run.
Steady Z2.
Include some time in Z3 when on the front of the group.

Sample Day 8

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

WU - 10 minutes
Sesson :-
10 minutes upper Z3
WD -10 minutes

Road race, Experienced, 8hrs, 8 week plan

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