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PEAK PERFORMANCE preparation (8-weeks, Baseline LTP 200-300 Watts) 7-13hrs / week

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

CPS InMotion (Simon Clark, Principal Physiologist)

All plans by this Coach
No Ratings

Length

8 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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:

https://bit.ly/2Hszzk0

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:

https://cpsinmotion.com/performance-services/critical-power/

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 coach@cpsinmotion.com 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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex7
11:50 hrs 5:28 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
11:50 hrs 5:28 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Clark

CPS In-Motion

CPS In-Motion is a specialist endurance coaching and physiological testing service for cyclists and runners. We provide a full range of effective coaching support to all levels of performance athletes, internationally, looking to become more competitive. Our focus is on your goals and your journey to event success....or longer term athletic capacity. We also support other coaches and practitioners for guidance and best practice in exercise physiology and robust lab testing.