Cycling 250 K Audax/Brevet-Intermediate Power Plan

Average Weekly Training Hours 11:15
Training Load By Week
Average Weekly Training Hours 11:15
Training Load By Week

This plan is for the intermediate/experienced cyclist who is planning on tackling a hilly 200 to 250 K Audax/Brevet. The first week includes 8 hours of cycling, so this plan is best for cyclists with a solid base. The plan tops off with a max cycling duration of 13 hours and also includes a strength training routine geared especially for long distance events. Total weekly hours range from 10.75 hours to 14.5 hours. Week-day workouts range from 45 minutes to 95 minutes, while the weekend workouts range from 2.5 hours to 7.0 hours.

Sample Day 1
1:00:00
LDC

1) Step-ups
2) Bench Press
3) Lunges (walking or stationary)
4) One-arm dumbbell rows
5) Calf raise
6) Shrugs
7) Lat Pull-down
8) Neck Flexion
9) Lateral Neck Flexion (left and right)
10) Neck Extension
Warm-up on the stair climber or elliptical trainer for 5 to 10 minutes and then complete the circuit.
Upper body 10-12 repetitions
Lower body 12-15 repetitions
***You will have to experiment with the proper load selection. Be conservative the first few sessions, focusing on form, rather than weight. It is always best to err on the side of the weight being too light rather than too heavy. If your form breaks down, the weight is too heavy and you should not continue with the repetitions.
For the three neck exercises, perform these with out weights the first few times. You can use you hand to provide resistance.
Once you reach the high end of the repetition number, increase the weight slightly for the next session. Move in a circuit in the order of the exercises listed. Once you have completed #’s 1-10, repeat the series. (2 sets total
Spin on your bike or stationary for 5 to 10 minutes and then stretch.

Sample Day 1
0:15:00
core exercises

Back and abs

Sample Day 2
1:00:00
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Spin in the 1-2 zones to round out the hour.

Sample Day 3
1:00:00
Rolling, seated, z3

Ride a rolling course at power zone 3 on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.

Sample Day 4
1:00:00
LDC

1) Step-ups
2) Bench Press
3) Lunges (walking or stationary)
4) One-arm dumbbell rows
5) Calf raise
6) Shrugs
7) Lat Pull-down
8) Neck Flexion
9) Lateral Neck Flexion (left and right)
10) Neck Extension
Warm-up on the stair climber or elliptical trainer for 5 to 10 minutes and then complete the circuit.
Upper body 10-12 repetitions
Lower body 12-15 repetitions
***You will have to experiment with the proper load selection. Be conservative the first few sessions, focusing on form, rather than weight. It is always best to err on the side of the weight being too light rather than too heavy. If your form breaks down, the weight is too heavy and you should not continue with the repetitions.
For the three neck exercises, perform these with out weights the first few times. You can use you hand to provide resistance.
Once you reach the high end of the repetition number, increase the weight slightly for the next session. Move in a circuit in the order of the exercises listed. Once you have completed #’s 1-10, repeat the series. (2 sets total
Spin on your bike or stationary for 5 to 10 minutes and then stretch.

Sample Day 4
0:15:00
core exercises

Back and abs

Sample Day 5
1:00:00
Rolling, seated, z3

Ride a rolling course at power zone 3 on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com