The Alpha project 10 week Road racing plan (Power)

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

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 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 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 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.

Sample Day 9
1:05:00
53TSS
Cadence reps

Warm up:
10-15 minutes at Z1/2.

Main set:
6x 1 minute repetitions at 110+ rpm with 5 minute recoveries. Aim to stay seated and in zone 2. Control your upper body to prevent bouncing out of the saddle.

Warm down:
Finish off the ride with Z2 for approximately 1-1.25 hour's riding.

Sample Day 10
1:30:00
80.9TSS
Endurance with sweetspot efforts

Warm up:
15 minutes Z1/2

Main set:
1-1.5 hours of Z2 riding with 3x10 minutes at sweetspot (88-93% of ftp or around 95% of FTHR) in the middle. Take at least 10 minutes of Z2 riding between these efforts.

Warm down:
15 minutes Z1/2

Sample Day 11
1:00:00
62.2TSS
Tempo ride

Warm up:
10 minutes at Z1/2.

Main set:
Now complete 40 minutes at tempo, Z3. This should feel brisk but reasonably comfortable. Aim for a consistent pace and avoid surging up the hills.

Warm down:
10-15 minutes in Z1/2 spinning 95+ rpm.

BikestrongUK
|
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.