Road race, Elite, 10hrs, 8 week plan

Average Weekly Training Hours 08:33
Training Load By Week
Average Weekly Training Hours 08:33
Training Load By Week
Sample Day 2
1:00:00
75TSS
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 average power over the 20 minutes.

WD 10 MINUTES :-

Sample Day 3
1:30:00
80TSS
2 x 30 Minutes Tempo 1Hr 30Mins

WU
Session:-
Ride at Z2
2 x 30 minutes of Z3 tempo
10 minutes rest between intervals
WD

Sample Day 4
1:30:00
85TSS
30s Max Power Reps 1Hr 30Mins

WU
Session:-
20 mins z2,
5 mins z4
4 mins spin
30s max effort. Attack out the saddle for the first ten seconds then carry on the sprint seated until 30s is up.
2 mins RBI
Repeat 6 times.
8 mins RBS the repeat 6 times more.
Finish the rest of the session at z2/3
WD

Sample Day 5
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 6
2:00:00
100TSS
VO2 Revs - 3 Minutes

WU
30 mins Z2
20 mins SS
10 mins RBI
Ride for 3 mins in z5, at the end of every minute rev up the gear you are in a seated max sprint then settle straight back into Z5.
3-4 mins RBI,
3 intervals =1 x set
Carry out 2 x sets
10 mins rest between sets.
Finish with Z2 riding
Try to carry out the sets at 100 RPM

Sample Day 7
2:30:00
130TSS
Weekend Club Ride 2Hr 30Min

Session :-
Club run,
Steady Z2,
Ride in Z3 when on the front of the group, Complete some through and off work during the ride as a group taking turns at Z4.
Keep it smooth.

Sample Day 9
2:00:00
100TSS
VO2 Revs - 3 Minutes

WU
30 mins Z2
20 mins SS
10 mins RBI
Ride for 3 mins in z5, at the end of every minute rev up the gear you are in a seated max sprint then settle straight back into Z5.
3-4 mins RBI,
3 intervals =1 x set
Carry out 2 x sets
10 mins rest between sets.
Finish with Z2 riding
Try to carry out the sets at 100 RPM