Gain Power and Peak Form for Road Racing in 6 Weeks, Heart Rate & Power, 7-9hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

6 Weeks

Typical Week

9 Bike

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling intermediate masters power based hr based

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Summary

Do you have an upcoming road race that you want to peak for? Maybe it's the State Champs, National Champs or a road race you have set your sights on. This plan is designed to bring you in to peak form in 6 weeks!

Designed by a former professional cyclist and 2 time Professional road race national champion coach Simon Kessler.

The Plan is designed to work with your busy schedule and averages between 8-12 hours/week. You may increase ride times, if you have more time. The key to this plan is the highly specific intervals that are going to bring you in to top form and strength.

The plan is flexible on weekends and allows for races, fast group rides or a specific interval session.

Included with this plan you will receive a Training Zones calculator for heart rate, power and perceived exertion for all the training zones and specific intervals prescribed.

Time to hit peak form in 6 weeks!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:50

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:30:00
Threshold 2 X 20 min

Ride mostly in Zone 2 / Self Selected cadence 
before and after the prescribed intervals. 

In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.


Perform 2 x 20 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Sample Day 2

2:00:00
Tempo big gear 60-75 min

Ride mostly in Zone 2-3 / 90rpm+ before and after the prescribed interval. 

Interval: after a good warm-up perform 60-75 minutes in Zone 3 / 70-80 rpm (big gear). Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. 

After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.

Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 3

1:30:00
Sub Threshold 30 min + 2.5 min, 1 min, 30 sec

Ride mostly in Zone 2 / Self Selected cadence 
before and after the prescribed intervals.  

In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.

Perform 1 x 30 minute Sub Threshold intervals / SS rpm. Once completed, ride easy for 5-10 minutes...

Then perform 1 x 2.5 minute VO2 interval / SS rpm, 1 x 1 minute Anaerobic Power interval / SS rpm and 1 x 30 second sprint. Ride easy for 5 minutes between each interval.

Focus on giving a super intense effort for the final 3 intervals!

Sample Day 5

3:00:00
Group ride "on feel"

Group Ride. If you are feeling strong then make some hard efforts. If you are feeling tired then sit-in and spin over 100 rpm+. Move up to the first 10 positions before turns and hills (if applicable). Be attentive to wind direction and efficient drafting. Have fun!

Sample Day 6

3:00:00
Endurance - Steady to Hard with On/Offs

Ride in Zone 2-3 with some short efforts in Zone 4. Keep your cadence over 85 rpm on the flats. You can ride with a group if you can stay under Zone 5.
Perform 2 x 5 minute On/Off intervals alone. Start the interval with a 10 second sprint at 95%, recover for 20 seconds with easy spinning, then sprint again for 10 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.

Sample Day 8

1:30:00
Big Gear 60 min

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 60 minutes of continuous big gear riding in your Big Gear zone / 65-75 rpm.
Focus on smooth pedaling and stay seated as much as possible. Relax your grip and upper body. Alternate: holding in the drops / brake hoods. After Big Gear spin for 5 minutes in Zone 1 at 110 rpm+.
Stop the Big Gear interval and spin easy if you have any knee or other abnormal pain.

Sample Day 9

2:00:00
Threshold 2 X 30 min

Ride mostly in Zone 2 / Self Selected cadence 
before and after the prescribed intervals. 

In your warm-up include 5 minutes in Zone 3 / 90-100 rpm.


Perform 2 x 30 minute Threshold intervals / Self Selected cadence. Ride easy for 10 minutes between intervals.

Finish off the final interval with a 10 second max sprint.

Gain Power and Peak Form for Road Racing in 6 Weeks, Heart Rate & Power, 7-9hrs/wk

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