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EC Advanced- 12 Week- General Preparation Program

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EC Advanced- 12 Week- General Preparation Program

Author

B78 Coaching

All plans by this Coach

Length

12 Weeks

Plan Description

Program Description:
This 12-week program is designed for advanced level cyclists (who have jobs, families and other life commitments) who want some general training for their season goals. This program will share the focus between climbing, time trialing and sprinting. It will be helpful for anyone who is hoping to improve their general fitness with some purpose for a season of road racing or Gran Fondos. This program will require 7-14 hours per week. You can expect to have 5-6 workouts per week.

If you have taken a break and are just starting back to a regular training routine, we recommend completing
the 4-week Maintenance/Off-Season Program.

Pre-Requisites:
Athletes taking part in this program should have at least 1 year of consistent training experience and have completed several cycling events.

Athletes should also consider doing the 4-week Maintenance/Off-Season program and/or the Building Base/Foundation/Strength program if they are just getting starting after a break in their training.

Programs to follow this one:
Consider a program that points specifically at an event like the Gran Fondo Plans.

Other things you should know:
All of the bike sessions have been designed for outdoor riding but can easily be duplicated indoors.
If you are planning to ride indoors, please keep the main set the same but scale the warm-up and cool down to 60-70% of the written duration.

This program uses Rate of Perceived Exertion as an effort metric, which is indicated as RPE in the workout descriptions. The effort scale is a simple 1-100% whereby 100% is maximum effort.

Training programs can be physically and mentally challenging. If you have a medical condition or you unsure
as to your current state of fitness please consult with and gain permission from a medical expert before
proceeding.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
10:28:00 05:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:28:00 05:00:00
Day Off
—— ——

Training Load By Week


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My Endurance Hub

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Refund Policy

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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