The Alpha project 10 week Road racing plan (Power)

Average Weekly Training Hours 07:40
Training Load By Week
Average Weekly Training Hours 07:40
Training Load By Week

This Plan is to take a complete Novice or Intermediate athlete to race fitness!

Don't be shy and try this today you will not regret this step forward.

You will have a test at the start and the end to monitor Functional Threshold Power and really see you dominate the competition.

For more information please visit www.bikestrong.co.uk

Sample Day 1
0:20:00
Core

20 minutes of basic core work

Circuit:
1 minute of sit ups
1 minute of press ups
1 minute of back raises
1 minute of plank

Complete 1-2 minutes of stretching between exercises to allow for recovery.

Sample Day 2
0:52:00
42.9TSS
Seated accelerations

Warm up for a minimum of 15 minutes in Z1/2.

Main Set:
4x 30 second seated accelerations.

Find a well surfaced flat road and decelerate to around 10-12 mph and choose a large gear, ~53:13. Gripping the bars tightly and holding your core steady wind the bike up to speed until you reach around 80 rpm or you finish the 30 seconds. The aim is to really concentrate on correct muscle engagement in the first half of the effort until the cadence is above 70. After the effort take a 5 minute recovery in Z2.

Warm down:
Take 10-15 minutes of spinning at 95+rpm in Z2 to warm down. To ensure maximum benefit, make sure you have approximately 20 grams of high quality protein as soon as possible following the ride.

Sample Day 3
1:30:00
68.8TSS
Endurance with tempo

Warm up:
15 minutes Z1/2

Main set:
1 hour of Z2 riding with 2x10 minutes at tempo in the middle. Take at least 10 minutes of Z2 riding between tempo efforts.

Warm down:
15 minutes Z1/2

Sample Day 5
0:58:45
67.3TSS
Leg openers

Warm up with 10-15 minutes at Z1/2

Ride at Z2 for most of the ride but complete the following:

3x1min at Z6
3x15 second all out sprints focusing on that maximal initial acceleration

5 minutes recovery between each effort.

Warm down with 10-15 minutes of easy riding.

Sample Day 6
1:20:00
92.2TSS
FTP Test

Warm up:
Warm up with 30 minutes in Z1/2. Towards the end of the warm up complete a paced 5 minute time trial effort. Take 10 minutes in zone 2 to recover.

Main set:
Now find a road where you will be able to ride uninterrupted for 20 minutes. This can also be done on a turbo trainer. Complete an effort at your maximum sustainable pace for 20 minutes. Pacing is key with this, it should be ridden as close to your maximum as possible without blowing up.
**For users without a power meter see below.

Warm down:
Take a long warm down to get home, at least 20 minutes of zone 2 riding. This is a hard session.

Sample Day 7
3:00:00
140.3TSS
Endurance ride

Warm up:
15 minutes in Z1/2

Main set:
2.5 hours in Z2/3. Try to limit the effort to Z3/4 on the hills so resist the urge to sprint up the hills.

Warm down:
Finish with 15 minutes of Z1/2 riding to get home

Sample Day 8
0:20:00
Core

20 minutes of basic core work

Circuit:
1 minute of sit ups
1 minute of press ups
1 minute of back raises
1 minute of plank

Complete 1-2 minutes of stretching between exercises to allow for recovery.

BikestrongUK
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BikestrongUK

Anyone can ride a bike, attend a sportive or go on a local club ride, but being competitive is only for those who are committed, and intend to give 100% to achieve their success. Before you decide to conquer the world, you must first take on yourself which is where we come in. BikeStrongUK provides individualised specific personal programmes for cyclists of all disciplines.