This 8 week plan is designed to get you race ready for your upcoming road racing season. To take full advantage of the plan start the training 8 weeks out from your desired race. The last weekend is designed to end on a race omnium including a road race, time trial, and criterium.
This plan assumes that you have a training base and are comfortable with 2-3 hour road rides, interval training, tempo rides, and strength training. It starts with the establishment of heart rate training zones that you'll use for the duration of the plan. All long rides are on the weekends with at least one day off every Monday. Following this plan will allow you to prepare for a well rounded racing season building power, strength, and endurance.
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Threshold test to establish training zones. 10 minutes easy warm up. 30 minute time trial at sustained max effort 20 minute cool down
Pull up: 3x8
Curls: 3x10 sets with 50% max weight.
Plank: 3x1 minute
1:15 Z2 w/ 30 min. Z3
Ride for 2 hours on gently rolling roads. Stay below Z4 throughout.
Ride rolling terrain in Z2 & Z3.
After at least 20 min. warm up perform 20x10 sec sprints with 1 minute between sets. Finish ride in Z2 & Z3.
Lunges: 3 sets of 10 per side.
Hamstring Curl: Using a stability ball or chair perform 3 sets of 10-15.
Squats: With light weight perform 3x10 reps
Plank: 3x45 sec.
Leg Raises: 3x10