Race Season Tune-Up (Road)

Average Weekly Training Hours 08:55
Training Load By Week
Average Weekly Training Hours 08:55
Training Load By Week

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.

For more information please visit Thomas Endurance Coaching

Sample Day 2
1:00:00
Threshold Test

Threshold test to establish training zones. 10 minutes easy warm up. 30 minute time trial at sustained max effort 20 minute cool down

Sample Day 3
0:45:00
Strength Upper Body/Core

Pushup: 3x10
Pull up: 3x8
Curls: 3x10 sets with 50% max weight.
Plank: 3x1 minute
Crunches: 3x20

Sample Day 4
1:15:00
30 Min. Z3

1:15 Z2 w/ 30 min. Z3

Sample Day 6
2:00:00
2 Hour Ride

Ride for 2 hours on gently rolling roads. Stay below Z4 throughout.

Sample Day 7
1:30:00
1:30 Ride

Ride rolling terrain in Z2 & Z3.

Sample Day 9
1:30:00
10 Sec. Sprints

After at least 20 min. warm up perform 20x10 sec sprints with 1 minute between sets. Finish ride in Z2 & Z3.

Sample Day 10
0:45:00
Strength Lower Body

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
Burpee: 3x8
Plank: 3x45 sec.
Leg Raises: 3x10

Taylor Thomas
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Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.