ALBI UCI WORLD CHAMPIONSHIPS ROAD RACE 2017 97KM TRAINING PLAN

Average Weekly Training Hours 08:47
Training Load By Week
Average Weekly Training Hours 08:47
Training Load By Week

This 12 week plan is designed for the profile and demands of the 97km Albi UCI Gran Fondo World Championship course. All female and 60+ male age divisions will be racing this course. The plan consists of 4 training blocks of 3 weeks. The first 2 weeks of each block are 9-11 hrs with the third week being 5-7 hrs. This format allows greater recovery so that you can give every workout your best effort and achieve greater intensity and performance. Check out www.powerlab.com.au to learn more about your coach. This plan will prepare you for launching and preparing from attacks, a potential break away situation and a sprint finish so you have all bases covered. You WILL be ready. All sessions have been created with Training Peaks workout builder, so they can be downloaded to use on your smart trainer app or garmin.

Sample Day 2
1:00:00
60TSS
FTP test

WU: 5 mins 50%
Then a steady 8 min build up to maintaining current FTP for the 8th minute.

4 mins easy recovery
3 * 5 second short sprint/ 55 sec recovery
5 mins recovery

MS: 20 mins all out effort to achieve maximum average power for that period.

CD: 15 mins very easy

Sample Day 3
1:30:00
58.7TSS
Zone 2 Endurance

WU: 10 mins zone 1/ 50%

MS: 70 mins zone 2/ 65%

CD: 10 mins zone 1/ 50%

Sample Day 4
1:30:00
93.3TSS
10 * 2 mins 105% of FTP

WU: 10 mins 50%/ 5 mins 70%/ 5 mins 85%

MS: 10 repeats of 2 mins 105%/ 1 min 50%

CD: 40 mins zone 2 55-75%

Sample Day 6
3:00:00
170.5TSS
Race or endurance ride with 4 * 8 min climbs

Race or a 3 hr ride mainly tapping along in zone 2 but include 4 * 8 min hill efforts at FTP intermittently along the way.

Sample Day 7
1:30:00
58.7TSS
Zone 2 Endurance

WU: 10 mins zone 1/ 50%

MS: 70 mins zone 2/ 65%

CD: 10 mins zone 1/ 50%

Sample Day 9
1:30:00
79.3TSS
2 * 10 mins at 90% of FTP

WU: 10 mins 50% FTP/ 5 mins 75%/ 5 mins 50%

MS: 10 mins 90%/ 10 mins 70%/ 10mins 90%

CD: 40 mins of zone 2 55-75%

Sample Day 10
2:00:00
79.9TSS
Zone 2 Endurance

WU: 10 mins zone 1/ 50%

MS: 100 mins zone 2/ 65%

CD: 10 mins zone 1/ 50%

Angus Harris
|
Powerlab Cycling Performance

From weekend warriors through to national champions. I specialise in coaching masters men and women and understand that they are different creatures to full time pro athletes.Training is built around your history, ability and time constraints. I am very mindful of masters athletes getting adequate recovery and hence monitor constantly to ensure you are responding to the training stimulus without over reaching. I will get you winning whilst maintaining a healthy family/ bike/ work/ life balance.