PEAK PERFORMANCE preparation (8-weeks, Baseline LTP 200-300 Watts) 7-13hrs / week
CPS InMotion (Simon Clark, Principal Physiologist)All plans by this Coach
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This effective 8 week plan is ideal for entry and intermediate level, recreationally competitive cyclists (with an approximate. Lactate Threshold Powe between 200-300 Watts) looking to be ready for their first in a series of Road Races (up to 3-4 hours in duration) or Criteriums, on the back of a solid general conditioning or specific build period, such as this BUILD plan:
Carefully designed by CPS In-Motion, this programme is based on the fundamentals of applied physiology semi-tailored to simultatneously improve neuromuscular, anaerobic, VO2max (Critical Power) and threshold power, critical to race success for the demands of aggressive road racing or hilly terrain courses.
Complimentary PDF Guides can be found at https://cpsinmotion.com
Training volume will suit cyclists looking to ramp up their TSS gradually with 7-13 hours week. Weekday sessions are generallly less than 1.5 hours, or less for activer recovery. Sessions are power-based, scaled to Lactate Threshold (Coggans 7 Zones) which should be determined prior to the plan start date. These personalised zones will be used for the prescribed intensities in each session description and are easily followed on the road or turbo. If you are not training with power you may follow the session with heart rate, see PDF. A Critical Power assessment may substitute Lactate Threshold testing using a sound protocol see:
Adequate general conditioning should have been undertaken previously, either coming out of winter training for the first spring races or to build on summer training in time for end of season events. The format involves 3 difficult weeks followed by an easier recovery week before two harder weeks and a final two week (one hard, and one soft) taper. Sessions have been recently updated for work-out interval details, annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible. You should introduce flexibility and mobility (stretching) sessions as necessary, preferably early in the programme.
Sessions are compatible and uploadable as workouts (.fit or .zwo files) on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin for outdoor riding.
Sleep, nutrition, stress, rest, compliance and work/life disruption are significant variables which will clearly affect your response to this programme. Although following a structured programme where possible, is more likely to help you achieve your objectives.
Please do not hesitate to get in touch at firstname.lastname@example.org if you have any queries regarding this plan or if you are considering one-2-one coaching support for an event.
Visit www.cpsinmotion.com for more details.
Train Beyond Limits!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:50 hrs||5:28 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||11:50 hrs||5:28 hrs|