4-Week Build to your A-Race (Intermediate, Cycling, Starts any Week, Reusable)

Average Weekly Training Hours 08:26
Training Load By Week
Average Weekly Training Hours 08:26
Training Load By Week

After putting in a big base over the winter/spring, many athletes struggle with putting the perfect final touches on their form ahead of a big target event. How much intensity, how many hours, and which focus are all questions that spin around an athlete's mind. With the 4-Week Build to your A-Race training plan, we take the guess work out of your preparation! With calculated hours and precise intensity, you will come into your peak event both fresh and sharp! Should you have any questions, please don't hesitate to contact Tucker directly at Tucker.d.olander@gmail.com

Sample Day 2
1:30:00
93.2TSS
Zone 5.5: 2 sets of 3x2 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 2 sets of 3x2 min ON (at the high end of Zone 5), 2 min OFF (Zone 1)- Full Gas!! 5 min between sets

Sample Day 3
1:15:00
82.6TSS
Zone 6: 2 sets of 5x30 sec

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 2 sets of 5x30 sec ON, 30 sec OFF Full Gas!! 5 min between sets

Sample Day 4
1:00:00
45TSS
Zone 2 Ride

No ride specifics today- use this to remind yourself why you love riding your bike! Keep the ride at a conversation pace and pick a fun route

Sample Day 6
3:00:00
173TSS
Lactate Threshold: 3x12 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 3x12 min ON (in Zone 4), 6 min OFF (Zone 1)-Full Gas!!

Sample Day 7
3:00:00
150TSS
Training Race OR Endurance Ride

Ride Heart rate/Power zone 2-3. Consider joining a group ride if possible, or put one together with some friends and/or teammates.

Sample Day 9
1:00:00
45TSS
Zone 2 Ride

Zone 2 = 55-75% of your FTP

Sample Day 10
1:30:00
85.8TSS
Vo2: 2 sets of 2x3 min

After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 2 sets of 2x3 min ON (in Zone 5), 3 min OFF (in Zone 1)- Full Gas!! 6 min between sets

Tucker Olander
|
Ultreya, LLC

With over 12 years of racing experience and 8 years of coaching experience, Tucker Olander brings a wealth of knowledge to the table. Coach Tucker also holds a BS in Sports Medicine, so he adds academic proficiency to his practical wisdom. Whether your goal is to simply improve your overall fitness or to win a major event, Tucker can help you accomplish your goals!