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ErgVideo road warrior build and peak - 12 weeks, max 8 hrs/week

Author

Paul Smeulders

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Length

12 Weeks

Plan Specs

cycling advanced masters power based

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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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Plan Description

This plan is 12 weeks of training to prepare you for a road or mountain bike racing event. It is a build and peak phase that assumes you have completed base or power-foundation training. The weekly time averages ~7hrs/week and has 5 sessions per week. This plan is your final training phase before racing season, and it will have you ready to rock in your first road or mountain bike racing event of the year.

If you start this plan on a Sunday, you will have a ride each day on weekends, rides on Tuesday, Wednesday and Thursday. You'll have Monday and Friday off for recovery, to do other activities or to do just a fun ride.

Every session in this plan comes complete with a power vs time profile that can be ridden using the free ErgVideo software*. When the workout is loaded with the "Get TrainingPeaks workout of the day" button, ErgVideo will look-up which video-based workouts are directly compatible with your workout in terms of length, intensity, intervals, and training metrics. It will show you at least one, often several different ErgVideo rides to meet the same training objectives!

You can choose to ride against the graphical profile directly in free-mode (no ErgVideo subscription required...yes, it's free!), or with a subscription, choose an ErgVideo session that's synchronized your workout. See ErgVideo's help page on using training plans from TrainingPeaks for more information.

Get the free ErgVideo software at the ErgVideo website.


*all sessions except the threshold test can be ridden in ErgVideo free mode. A subscription to ErgVideo also includes two awesome FTP test videos, making your test procedure turn-key, simple, and above all motivating!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:54 hrs 2:04 hrs
Workouts Per Week Weekly Average Longest Workout
6:54 hrs 2:04 hrs

Paul Smeulders, Ph.D., P.Eng.

ErgVideo.com

Each workout in my plans has a complete power vs. time profile that can be ridden in ErgVideo's completely free mode. Moreover, ErgVideo will automatically present 1 to several different video-based sessions that follow similar power profile, train the same physical attributes, and yield the same TrainingPeaks metrics like Tss, IF, NP etc. With an ErgVideo subscription, you choose from any of the presented "Training Objective Equivalents" to ride your workout with a synchronized ErgVideo.

Sample Day 1

1:21:00
72.5TSS
TMPO-END_XOVR_1hrs

Warmup + TMPO and END zone cross overs. The ErgVideo version will show wide power variations crossing from endurance to TMPO zones.
The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 3

1:07:00
78.2TSS
FRC_ALC-4x(6x(40s+20s))_130

Warmup + FRC_ALC-4x(6x(40s+20s))_130.
Fatigue Resistance Capacity/Anaerobic Lactic Capacity intervals
These are 40/20s aka Tabata.

Sample Day 4

1:36:00
102.3TSS
SST-Paceline_3x20min

Warmup + 3x20minute smooth paceline simulation at SST, with 6-riders in the line timings. You "pull" for 15 seconds out of every 1:15minutes.

Sample Day 5

1:36:00
106.7TSS
FRC_VO2_3x(8x(1min+2min))_125

Warmup + FRC_VO2_3x(8x(1min+2min))_125
Fatigue Resistance Capacity/VO2max intervals

Sample Day 7

1:21:00
72.5TSS
TMPO-END_XOVR_1hrs

Warmup + TMPO and END zone cross overs. The ErgVideo version will show wide power variations crossing from endurance to TMPO zones.
The profile shown in TrainingPeaks is representative of the average power and to correctly reflect planned metrics.

Sample Day 8

1:40:00
98TSS
FTP-Paceline_4x15min

Warmup + FTP-Paceline_4x15min smooth paceline simulation, with a 4-riders in the line timings. You "pull" for 15 seconds out of every minute.

Sample Day 10

1:33:00
110.7TSS
FRC_ALC-6x(6x(40s+20s))_130

Warmup + FRC_ALC-6x(6x(40s+20s))_130.
Fatigue Resistance Capacity/Anaerobic Lactic Capacity intervals
These are 40/20s aka Tabata.

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