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

Average Weekly Training Hours 09:02
Training Load By Week
Average Weekly Training Hours 09:02
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.

Because it's important to have proper and accurate training zones, this 8 week plan begins with a field test. Once you finish your field test, send the file to Alison@alpcyclescoaching.com for data analysis and training zones.

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
1:26:00
95.4TSS
Threshold 3x10 min

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

MS: Start out with 3 fast pedaling intervals for 1 minute each.
Cadence over 100rpm, but not high watts- watts at Z3 Tempo
Work on your fast pedaling more than higher watts, rest one minute between each.
Then an easy 5 minutes of riding with watts at Z2 Endurance
Then do 3x10 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
1:49:20
122.1TSS
ALP Cycles Field Test-Sprint, VO2, FTP, AC

The testing protocol doesn’t just look at threshold power and see if that has changed, it’s important to go ahead and test our 4 ‘power profiling’ time periods and also update our power profiling chart. The testing protocol is a great workout in an of itself, so don’t think that you are losing anything by completing it. If you know your body weight please add it to to your post ride comments.
Feel free to send your file to Alison@alpcyclescoaching.com for data analysis and training zones.

WU: 25 minutes with watts at Zone 1-3
add 3 x 1 minute high cadence efforts for at least 100rpm with watts at Zone 3 Tempo, 1 minute RBI. These are to help open up the legs and finish warming up the muscles.
3 minutes easy at Zone1- 2
MS: Sprint Test: 2 x 10 second MAX Sprints from rolling start. Do not go longer than 10 seconds, we are looking at 5 sec peak power and max power. Jump as hard as you can out of the saddle and then sprint, like you are about to win a race(!), for 10 seconds.
3 minutes RBI with VERY EASY pedaling at Zone 1-2
Rest for at least 5 min after 2nd sprint, Zone 1-2. Make sure legs have recovered.
VO2 Test: 1 x 5 minute all out effort. Power and /or HR should be in Zone 5 range but this is a test so don't look at numbers during the effort.
Punch it as hard as you can and hold the highest watts you can hold for the 5 minutes, don’t start too hard though! You want the highest avg watts you can hold for 5 minutes- this is also about learning to pace yourself!
10-15 minutes easy, Zone 1-2
FTP Test: 20 minute Time Trial with watts at Zone 4 Threshold - but still not looking, this is a test, just like race. Go as hard as you can.
Remember your goal: Produce the best average watts you can for the entire 20 minutes, so don’t start out too hard and blow up in the first 5 minutes.
It’s important that you really give it your all. Focus and push hard!
Rest 10min then finish with the last test to test anaerobic capacity
AC Test- 1min full gas- give it everything you have left.
CD: 20-30 minutes of easy pedaling with watts at Zones 1-2 Active Recovery

Sample Day 7
3:25:00
216.6TSS
Build/Descend Pyramid

warm-up and ride for 45-60min then-
2x
10 min Tempo
10 min Sweet Spot
10 min LT
10 min Sweet Spot
10 min Tempo
10 min zone 2

Zone 2 for 40min then
Cool down

Sample Day 9
1:32:00
106.1TSS
Threshold 3x12 min

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

MS: Start out with 3 fast pedaling intervals for 1 minute each.
Cadence over 100rpm, but not high watts- watts at Z3 Tempo
Work on your fast pedaling more than higher watts, rest one minute between each.
Then an easy 5 minutes of riding with watts at Z2 Endurance
Then do 3x13 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.