Aerobic endurance - race preparation (Pwr)

Author

Richard Smith

All plans by this Coach

Length

9 Weeks

Typical Week

5 Bike

Longest Workout

2:00 hrs

Plan Specs

cycling time trialing beginner intermediate advanced masters power based

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Summary

An 8 week progressive training plan designed as a prelude to racing as part of an aerobic endurance programme. Z4/5 progressive sessions in aero position when appropriate for cyclists and triathletes aiming to race in events lasting between 20 - 60 minutes who are using power measurement to judge intensity. 1. Designed as part of the pre-competition phase of a periodized annual plan following the development of an aerobic endurance base coupled with leg speed and leg strength development. 2. 5-6 hours per week assuming full time work commitments (evening indoor sessions during the week) 3. Done of a static trainer, rollers or outdoors, conditions allowing. 4. Includes active recovery. 5. Ideal preparation for 10 and 25 mile time trials, circuits races/crits, track endurance races and 40k tri legs. 6. Designed to give you an edge for early season racing and a basis to build more speed and endurance.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:43

Rich Smith

RideFast Coaching

I'm a British Cycling (UKCC) qualified Level 3 Road and Time Trial coach and a Level 2 Track coach based in the UK.
I have completed the UKSCA Foundation course in Strength & Conditioning and the British Cycling 'Understanding Power' workshop.
As a mature student, I am half way through a Psychology degree with the Open University.
I prescribe coaching principally to individual amateur cyclists and triathletes nationally and internationally.

Back to Plan Details

Sample Day 1

0:20:00
Active recovery

20 mins Z1 Very very gentle. 75-90rpm. This is just to warm the leg muscles and flush all the crap out. Never more than 20 mins. Never more than Z1. Stretch hamstrings.

Sample Day 2

0:39:00
TT session 2 (12 x 1min intervals) (Power)

10 min warm up followed by 12 x 1 min TT Z4 efforts at your 10 mile TT Normalised Power (NP). 5 min cool down

Sample Day 6

0:39:00
TT session 2 (12 x 1min intervals) (Power)

10 min warm up followed by 12 x 1 min TT Z4 efforts at your 10 mile TT Normalised Power (NP). 5 min cool down

Sample Day 8

0:20:00
Active recovery

20 mins Z1 Very very gentle. 75-90rpm. This is just to warm the leg muscles and flush all the crap out. Never more than 20 mins. Never more than Z1. Stretch hamstrings.

Sample Day 15

0:20:00
Active recovery

20 mins Z1 Very very gentle. 75-90rpm. This is just to warm the leg muscles and flush all the crap out. Never more than 20 mins. Never more than Z1. Stretch hamstrings.

Sample Day 22

0:20:00
Active recovery

20 mins Z1 Very very gentle. 75-90rpm. This is just to warm the leg muscles and flush all the crap out. Never more than 20 mins. Never more than Z1. Stretch hamstrings.

Sample Day 29

0:20:00
Active recovery

20 mins Z1 Very very gentle. 75-90rpm. This is just to warm the leg muscles and flush all the crap out. Never more than 20 mins. Never more than Z1. Stretch hamstrings.

Aerobic endurance - race preparation (Pwr)

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