Intermediate: Develop Sustainable Power, Training By PWR, (9wks). RideAndRace
Intermediate: Develop Sustainable Power, Training By PWR, (9wks). RideAndRace
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Updated: 01/02/2024
This reusable 9-week Intermediate plan combines indoor and outdoor training to develop sustainable power..., or the ability to maintain high loads for a prolonged period. This plan suits beginner-targeting events such as multi-day ultra-distance races, Gran Fondo, Century, Long Gravel or MTB marathon events.
After following the plan, you will have developed the mental fortitude to withstand prolonged discomfort, improved body composition, power output and fatigue resistance for long day and multiple back-to-back day rides and races, experience quicker recoveries between back-to-back days and improved your Functional Threshold and VO2 max power.
The plan is power based.
Fitness level, Intermediate with a solid aerobic base and able to ride 6 to 10 hours over varied terrain in one go/ride.
When to start: Provided that you are reasonably fit... Any time of the year. Or 9-10 weeks before your A-priority event.
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The Plan Layout
Three blocks. Each block has two weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week two is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.
To optimize training, workouts are scheduled in a specific order to match expected fatigue, and allow for adequate recovery times based on workout intensity. Additionally, training nutrition and hydration guidance, and strength and flexibility exercises are included to enhance the overall quality of your workouts.
Day 1 of the plan starts with a functional threshold power test to ensure that you are training at the right level and ends with an assessment in the final week.
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Key Features
A supportive environment via email. Feel free to reach out for guidance or clarification regarding the training plan or your goals.
Easy to follow. RIDEANDRACE pre-built training plans are research-based and combine personal experience with practical knowledge. The plans and workouts are detailed and include some sport and cycling science terminology, but are entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.
Website: www.rideandrace.net
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
10:10:00 | 05:00:00 |
|
Other
x3
|
00:30:00 | 00:10:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
00:40:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
10:10:00 | 05:00:00 | |
|
|
00:30:00 | 00:10:00 | |
|
|
—— | —— | |
|
|
00:40:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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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