8 week cycling prep phase
Author
Robert Clarence
Length
8 Weeks
Plan Specs
cycling time trialing intermediate time goal power based
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.
Plan Description
This plan is meant to be used in the prep period for building towards time-trial or triathlon pacing fitness. It based around 4 hours per week on the bike (so triathletes can run and swim / or cyclists can still do a long ride).
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bikex4
|
3:51 hrs | 1:15 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
3:51 hrs | 1:15 hrs |
Sample Day 1
Warm up 15 mins @ 90 rpm
MS:
8 x 3 mins Zone 3 aero position @ 95 rpm (3 min rest interval @ 90 rpm)
Cool down 5 mins
Sample Day 3
W/U 5 min EZ @90 rpm; 5 mins alternate 30 secs sitting / 30 secs standing
MS: 3 x 20 mins (1st 10 mins in Zone 2, 2nd 10 mins Zone 3)
C/D 5 mins EZ spinning
Sample Day 4
Recovery ride, use this when you need a break, legs are sore, or just want to get some EZ miles in.
Sample Day 6
Sample Day 8
Build up aerobic capacity by using short bursts just below threshold.
Sample Day 10
W/U 5 min EZ @90 rpm; 5 mins alternate 30 secs sitting / 30 secs standing
MS: 3 x 20 mins (1st 10 mins in Zone 2, 2nd 10 mins Zone 3)
C/D 5 mins EZ spinning
Sample Day 11
Recovery ride, use this when you need a break, legs are sore, or just want to get some EZ miles in.