2.7 - POWER: 8 weeks to your Peak Event by Hunter Allen

Average Weekly Training Hours 13:25
Training Load By Week
Average Weekly Training Hours 13:25
Training Load By Week

This 8 week training plan is made for cyclists or triathletes who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This is your final 8 weeks leading up to you peak event or "A" priority event of the year. This plan is made to take you that final step to the top spot on the podium. It organizes your training and makes sure you address all of your energy systems, all while focusing on your threshold giving you the highest fitness possible. This plan gives you the perfect taper, making sure you arrive at your event on form for the day you want to be your best. How your final 8 weeks of training unfolds is absolutely key to your success and this plan will take the confusion and questions away, allowing you to focus on the hard work. The plan is made for someone with at least 12 hours a week to train in those last 8 weeks. It is time to get ready for the final push and be fitter than ever on the day you want to be. This plan assumes that you will either be racing or riding hard on the weekend so has 3 different weekend options built in. *Please note that the hours in the sample plan reflect the total hours for the 3 weekend options. Good luck! You can do it.

Sample Day 1
2:15:00
CLASSIC FTP INTERVALS 4 x 10 Min

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: FTP Builder Intervals. Complete 4 x 10-minute FTP Intervals in your FTP Zone (Power Z4, HR Z4, RPE 4-5), with 5-10 minutes of rest between each interval. Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105. Then move onto MS2:
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MS2: Complete 4 x 1-minute intervals at MAX effort, with 2 minutes of rest between each. Push these hard. Focus on hitting max numbers, but remember you need to complete 4 intervals!
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2
2:30:00
CRISS-CROSS SWEET SPOT INTERVALS 2 x 15, VO2, Tempo

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
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MS1: Sweet Spot Crisscross 2 x 15-minute intervals. A crisscross interval is an interval in which you vary your efforts to really teach your body to clear lactate. Complete 2 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), then every 2 minutes pop it up to 120% of FTP (Power Z5, HR Z5, RPE 6-7) for 30 seconds and recover back to 89-92% (nothing below 85%). Rest 5 minutes between intervals. Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace. Cadence: Self-selected. Terrain: Flat to low grade climbing. Continue onto MS2:
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MS2: VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 2 x 5 Minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5). Continue onto MS3:
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MS3: Complete 1 x 45-minute Tempo effort (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected).
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CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:00:00
NP MICROBURSTS

WU: 15-20 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Micro Intervals. These are best done on a trainer or long stretches of flat road. Complete 2 x 10 minutes of “micro intervals,” which are 10-minute intervals in which you vary your effort from 15 seconds at 150% of FTP (Power Z6, HR Z6, RPE >7) to 15 seconds at 50% of FTP (Power Z1, HR Z1, RPE <2) for the duration of the intervals. Rest for 5 minutes of easy spinning between intervals.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for an easy spin!

Sample Day 5
1:00:00
RACE SAT: Pre-Race Short

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs. ------- MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth. ------- CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:40:00
RACE SUN/NO RACE: One leg pedaling efforts, 20 min FTP

WU: 10 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3).
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MS1: Begin with 10 one leg pedaling efforts. These efforts 1 minute long for each leg, meaning 10 efforts for your right leg, 10 for your left leg. Then ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the next 15 minutes. Continue onto MS:
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MS 2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals. Then onto MS3:
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MS3: Finish with 10 minutes at FTP (Power Z4, HR Z4, RPE 4-5). Focus on keeping your cadence in the 85-95 range.
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
1:00:00
RACE SUN: Pre-Race Short

WU: 15 Minutes in the Endurance (Power Z2, HR Z2, RPE 2-3). Get in 2-3 fast pedals of 1 minute each. ------- MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7), rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth. ------- CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.