SoCal Stage Racing Excellence- 12 Week Program

Average Weekly Training Hours 07:27
Training Load By Week
Average Weekly Training Hours 07:27
Training Load By Week

The BWC SoCal Stage Racing Training Plan will prepare Athletes to achieve their very best Stage Race Form. It is designed to focus on the three most important aspects of stage racing, time-trailing, climbing, and sprinting.

Each of these disciplines is developed specifically and deliberately for the major SoCal stage races of Tour de Murrieta and the San Dimas Stage Race. It should be noted, that although not a SoCal race, this program includes a 'prep event' at the Valley of the Sun Stage Race, which serves as an equipment shake-down and solid three-day training event (note: alternate workouts are provided for athletes not racing Valley of the Sun).

As Coaches, we would like to invite purchasers of this Training Plan to 'attach' to our TrainingPeaks Coach Account. This allows us to include 'value add' services, like a power-test analysis, which sets the stage for the entire Training Plan. Also, by attaching to our TP Coach Account, workout volume will be adjusted based on racing category. Additionally, there are a few custom workouts that will be tailored by BWC once the Athlete purchases the Training Plan.

It is our goal to see our Athletes progress, be successful, and achieve their goals. We feel a great way for us to achieve that is to be able to follow your progress!

For more information or specific questions regarding this Training Plan or the services we offer, email us at BigWheelCoaching@gmail.com or visit us at www.BigWheelCoaching.com or Facebook.com/BigWheelCoaching

Important Notes:
#1- This Training Plan is a 13-week program that includes a Build phase, various training races (Road Race & Criterium), and various Taper Weeks.

#2: The training zones associated with this Training Plan are almost entirely based on Power-Meter values, thus the use of Power Meter is very important for this Training Plan. If you do not have access to a Power Meter, do not despair, the values can be adjusted to Heart Rate or Perceived Exertion if you 'attach' to the Big Wheel Coaching TrainingPeaks Coach Account.

#3: This Plan includes a weekly section called 'Monday Motivation and Coaches Perspective', which discusses weekly training objectives, but also offers insight and inspiration for the week ahead.

#4: A BWC Post Event Analysis work-up is included with this Training Plan following each race event. This document helps Athletes recount what what went well and what can be learned from their race experiences in order to help them better prepare for their target event. It is a very useful tool that our Coached Athletes enjoy utilizing in their training.

Sample Day 1
1:00:00
Recovery Ride/Easy Spin

Enjoy an easy ride with no hard efforts.

Find a different route on less traveled roads. 

Stick to a mostly flat route and look to average 90rpm for this ride.

Power/Heart Rate for this ride should not exceed your Active Recovery/Zone 1 range.

Less is more, do not over-achieve today!

Sample Day 2
1:30:00
Power Test: 5min. & 20min. Protocol

Select an open, uninterrupted, road that offers a steady gradient to perform the following 5min and 20min. Power Test Protocol: 

Be sure to do a solid warm-up of 30-45min., in order to be ready to give your best effort.

As an option, add in the following "Leg Openers' to your warm-up:

-3x 1min. in this fashion, pedal at 100rpm+ at a moderate effort on a flat or slight incline, rest for 1min. between efforts. w/1min.

To perform the power test, utilize this protocol:

-1x 5min. maximum effort. 

Pace yourself appropriately, the goal is to make the effort progressively harder and finish strong. 

This should be your maximum effort for 5min.

Recover for 10min. w/easy spinning, Active Recovery/Zone 1 Power.

-1x 20min maximum effort. 

Pace yourself appropriately, the goal is to make the effort progressively harder and finish strong.

This should be your maximum effort for 20min.

Push yourself hard on this effort to finish at complete exhaustion!

Complete the ride with 15+min. of easy spinning, Active Recovery/Zone 1 Power.

Ride no more than 2hrs.

Sample Day 3
1:00:00
Recovery Ride/Easy Spin

Enjoy an easy ride with no hard efforts.

Find a different route on less traveled roads. 

Stick to a mostly flat route and look to average 90rpm for this ride.

Power/Heart Rate for this ride should not exceed your Active Recovery/Zone 1 range.

Less is more, do not over-achieve today!

Sample Day 4
1:30:00
A Steady Endurance Ride

After a suitable warm-up there are two goals for todays ride:

1- Ride at a steady Endurance/Zone 2 Power output for the majority of the ride (except for a 10-15min. warm-up/cool-down).

2- Achieve a cadence average of 85+rpm for the entire ride.

If at any point your H.R. goes 5bpm above your highest Endurance/Zone 2 H.R. value in order to maintain an Endurance Power output, perform 5-10min. of easy spinning before resuming the Endurance pace prescribed in the workout.

In order to achieve these two goals you will have to slow down on the climbs and increase your pace on the flats.

Work to keep steady pressure on the pedals throughout the entire ride.

A rolling route is best for this workout protocol. 

Ride up to 2hrs as your schedule allows.

Sample Day 6
3:00:00
Group Ride + Extra Credit Endurance Riding

Get out with your local group of hammer-heads for a hard work-out.

During the ride focus on working as hard as possible on the climbs. The goal is to be amongst the best riders possible.

Start each climb at the front of the group.

Following the group ride, add in up to one hour of Extra Credit Endurance/Zone 2 Power Riding.

Use this protocol:

1- Ride at a steady Endurance/Zone 2 Power output for the duration of the extra credit 60min. 

2- Achieve a cadence average of 85+rpm for the entire ride.

If at any point your H.R. goes 5bpm above your highest Endurance/Zone 2 H.R. value in order to maintain an Endurance Power output, perform 5-10min. of easy spinning before resuming the Endurance paced riding.

Work to keep steady pressure on the pedals throughout the ride.

Ride up to 3.5hrs as your schedule allows.

Sample Day 7
2:30:00
Sprints w/Endurance Work Intervals

After a suitable warm-up and on a flat, uninterrupted road, perform the following Sprints w/Endurance Work Intervals:

-2x 30min. Endurance/Zone 2 Power at a comfortable cadence.

-Add in a 10sec. maximum sprint every 5min.

-Sprints will be performed at the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00 marks, and add one final Sprint at minute 30:00.

-Sprint with a cadence above 100rpm

-10min. easy spinning, Active Recovery/Zone 1 Power following each interval.

-After the final recovery interval, complete the ride with consistent Endurance/Zone 2 Power output with a cadence of 85+rpm.

Ride up to 3hrs as your schedule allows.

Sample Day 8
1:00:00
Recovery Ride/Easy Spin

Enjoy an easy ride with no hard efforts.

Find a different route on less traveled roads. 

Stick to a mostly flat route and look to average 90rpm for this ride.

Power/Heart Rate for this ride should not exceed your Active Recovery/Zone 1 range.

Less is more, do not over-achieve today!

Brian McCulloch
|
Big Wheel Coaching, Inc.

As a coach, it is my goal to help each of my Athletes test their limits and push those limits to the greatest heights possible. It is with this in mind that I look at each Athlete individually, assess their strengths, craft a strategy to address weaknesses, and am sure to thoroughly understand their motivation and goals.

I focus, equally on strength & proficiency in any training plan I create because having either of those components alone will not result in achieving an Athletes' potential.