Cyclo 20 weken plan

Author

Guido Vroemen

All plans by this Coach

Length

20 Weeks

Typical Week

4 Bike

Longest Workout

6:00 hrs

Plan Specs

cycling road cycling

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Summary

Trainen voor een cyclosportieve wedstrijd zoals de Marmotte, Dolomieten marathon etc.
Per week 4 trainingen
Totaal 20 weken voorbereiding
Dit trainingsschema werkt met hartslag zones / vermogenszones.
Voor uitleg van de zones zie de website http://www.scienceintraining.com/hoe-bereken-je-de-trainingszones-aan-de-hand-van-hartslag/
Gebruikte afkortingen:
WU = warming up: infietsen in zone 1
P = pauze (rustig fietsen tussen 2 versnellingen door)
SP = serie pauze (rustig fietsen tussen 2 blokken versnellingen) min = minuten
CD = cool down: uitfietsen in zone 0-1

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:37

Guido Vroemen

SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
Exercise Physiology
Performance testing and optimalization of Peak Performance
Powermeters (sale and analysis of data)
Injury analysis, -rehabilitation and -prevention
Bikefitting
Sportsnutrition
Monitoring performance and trainingprocess

Training and coaching for 250 euro/month
(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )

Back to Plan Details

Sample Day 1

1:00:00
49TSS
Duur

Zone 1, souplesse rijden

Sample Day 2

1:35:00
74TSS
Interval

WU 15 min
8 x 1 min zone 3, P4min
CD

Sample Day 4

1:15:00
65.1TSS
Tempoduur

Zone 1 met 10 min zone 2

Sample Day 6

2:30:00
122.5TSS
Lange duur

Toeren in zone 1 en 2

Sample Day 8

1:00:00
Duur

Zone 1, souplesse rijden

Sample Day 9

1:30:00
Interval

WU 15 min
6 x 2 min zone 3, P4min
CD

Sample Day 11

1:30:00
Tempoduur

Zone 1 met 15 min zone 2

Cyclo 20 weken plan

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