EC Advanced- 4 Week- General Preparation Program
EC Advanced- 4 Week- General Preparation Program
Length
4 Weeks
Plan Description
Program Description:
This 4-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 shorter Gran Fondos. This program will require 7-12 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 one of the Building Base/Foundation/Strength programs 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.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x6
|
09:07:00 | 04:00:00 |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
09:07:00 | 04:00:00 | |
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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