8 week cycling prep phase
Author
Robert Clarence
Length
8 Weeks
Typical Week
4 Bike
Longest Workout
1:15 hrs
Plan Specs
cycling time trialing intermediate time goal power based
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.
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
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.