ALP Cycles Coaching- Road Racing-8 weeks-Final prep for race season.

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

As the road race season draws near, it is important to make sure you are ready and prepared not only for the first races of the season, but to have good fitness that lasts the entire season.

Before beginning this training and plyometric program, we assume you have a basic base of strength and aerobic exercise training.

This 8 week training plan has 2 blocks of training that will work to build full body strength and fitness and help prepare you for your first races of the season. The first phase is plyometrics and on bike sprints that are accompanied by lactate threshold training. This 3 week block will not only build your lactate threshold it will also make you a more powerful and explosive rider.

All strength exercises and some of the more complex on-bike workouts come with a YouTube 'how to' video to make sure you understand and are completing each exercises with proper form.


After a much deserved recovery week, you begin a 3-week race specific build. Now that you have a solid aerobic engine built, it is time to work on anaerobic power and fitness. VO2 and anaerobic workouts are combined with race winning intervals (RWI) and endurance rides. This 3 week build is the final preparation going in to race season.

After a 2nd recovery week, you will be strong, fit, fresh, faster on the bike, and ready for the race season.

Sample Day 2
1:20:00
ALP Cycles Power Endurance

Good 15min warm-up then 12min at tempo- 95+ rpm- rest 5 min then begin workout

2 sets today

Plyometrics and 30 second on the bike intervals and additional strength exercises. See attachment and video for details.
Perfect Form! Get your head in the game! Focus and make each set the absolute best you can do. Start chasing max average watts and record them so you know you your goals. 

Youtube video: https://youtu.be/uYdY-juV52c

Sample Day 3
1:15:00
Threshold 2x10min and fast pedaling

WU: 15 minutes steady and just getting the legs going with watts at L2 Endurance

MS: Start out with 5 fast pedaling intervals for 1 minute each.
Cadence over 100rpm, but not high watts- watts at L3 Tempo
Work on your fast pedaling more than higher watts, rest one minute between each.
Then an easy 10 minutes of riding with watts at L2 Endurance
Then do 2x10 minutes with watts at L4 Threshold (85-95 rpm)
REST for 5 minutes between each.
These efforts are done right at and just a touch above your threshold in order to stimulate that threshold to move higher and higher.
CD: 15 minutes with watts at L1 Active Recovery

Sample Day 4
1:20:00
ALP Cycles Power Endurance

Good 15min warm-up then 12min at tempo- 95+ rpm- rest 5 min then begin workout

2 sets today

Plyometrics and 30 second on the bike intervals and additional strength exercises. See attachment and video for details.
Perfect Form! Get your head in the game! Focus and make each set the absolute best you can do. Start chasing max average watts and record them so you know you your goals. 

Youtube video: https://youtu.be/uYdY-juV52c

Sample Day 6
3:00:00
PROGRESSIVE FORCE TEMPO – 3x30 Min Z3

WU: 25 minutes working into ENDURANCE Z2 with 4 x 1-minute fast pedals to wake up legs.
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MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 3 x 30 minute TEMPO ZONE: Z3 efforts.
This effort is progressive, meaning we will finish stronger then we start. Break each 30 minute effort into two 15-minute sections and focus on completing the second 15 minutes at a slightly higher watts average than the first 10 minutes. Try pushing a bigger gear in the second 15 minutes, as well. Terrain: Mixed. Cadence 85-105 (try using one self-selected and one harder-to-pedal gear). Ride all other times at ENDURANCE Z2 pace.
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CD: 20-30 minutes of easy spinning in ACTIVE RECOVERY Z1

Sample Day 7
3:00:00
Sunday Endurance ride

WU: 20-25 minutes solid and steady.
MS: 2.5 hours of good riding today, keeping it steady and smooth. Make sure to keep your watts in zones 2-3 range today and just getting in an endurance ride today!
Do 10 little 8 second bursts today, throughout your ride, just short big ring sprints is all you need to do.
CD: 15-20 minutes- spinning down.

Sample Day 9
1:20:00
Threshold 2x15min and fast pedaling

WU: 15 minutes steady and just getting the legs going with watts at L2 Endurance

MS: Start out with 5 fast pedaling intervals for 1 minute each.
Cadence over 100rpm, but not high watts- watts at L3 Tempo
Work on your fast pedaling more than higher watts, rest one minute between each.
Then an easy 10 minutes of riding with watts at L2 Endurance
Then do 2x15 minutes with watts at L4 Threshold (85-95 rpm)
REST for 5 minutes between each.
These efforts are done right at and just a touch above your threshold in order to stimulate that threshold to move higher and higher.
CD: 15 minutes with watts at L1 Active Recovery

Sample Day 10
1:30:00
ALP Cycles Power Endurance

Good 15min warm-up then 12min at tempo- 95+ rpm- rest 5 min then begin workout

3 sets today

Plyometrics and 30 second on the bike intervals and additional strength exercises. See attachment and video for details.
Perfect Form! Get your head in the game! Focus and make each set the absolute best you can do. Start chasing max average watts and record them so you know you your goals. 

Youtube video: https://youtu.be/uYdY-juV52c

Alison Powers
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ALP Cycles Coaching

The only person, in history, to win all three road discipline Nationals championships in one year (2014), Alison is the owner and head coach of ALP Cycles Coaching. She has been coaching cyclists for 9 years. Thanks to her background as both a national level ski racer and bike racer, she brings an unparalleled knowledge and skill base to cycling. A USA Cycling Level 2 certified coach, and TrainingPeaks Level 1 certification and is certified as both a Road and CX racing coach from USAC.