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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:51

Back to Plan Details

Sample Day 1

1:05:00
Aero Position

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

1:10:00
55.9TSS
Pacing 1

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

0:30:00
15.1TSS
Recovery Ride - Optional

Recovery ride, use this when you need a break, legs are sore, or just want to get some EZ miles in.

Sample Day 6

1:12:00
73.2TSS
Tempo Builder

Sample Day 8

1:10:00
64.7TSS
Short Bursts - Aerobic workout

Build up aerobic capacity by using short bursts just below threshold.

Sample Day 10

1:10:00
55.9TSS
Pacing 1

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

0:30:00
15.1TSS
Recovery Ride - Optional

Recovery ride, use this when you need a break, legs are sore, or just want to get some EZ miles in.

8 week cycling prep phase

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