LACTATE THRESHOLD POWER improvement (16-weeks, Baseline LTP 250-300Watts) 7-13hrs/week

Average Weekly Training Hours 10:25
Training Load By Week
Average Weekly Training Hours 10:25
Training Load By Week

CPS In-Motion have carefully designed this 16 week plan, ideal for intermediate and advanced level/ recreationally competitive cyclists (with an approx. Lactate Threshold between 250-300Watts) looking to objectively and significantly improve their Lactate Threshold Power (at least 5-10%) in readiness for any event...Road racing, TT, Cyclo Cross, MTB etc

Training volume will suit cyclists looking to ramp up their TSS gradually with 7-13hrs week. Weekday sessions are generallly less than 1.5hrs or include 45 minutes of active recovery and stretching. Sessions are power-based, scaled to Lactate Threshold (Coggans 7 zones) which should be determined prior to the plan start date and at the end of week 11 after a low volume week. These personalised zones will be used for the prescribed intensities in each session description. A Critical Power assessment may substitute Lactate Threshold using a sound testing protocol see:

http://cpsinmotion.com/performance-services/critical-power/

A moderate level of general strength and endurance conditioning should be established prior to the start of this programme to get the most from it. Sessions have been recently updated for work-out interval details, annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible. You should introduce flexibility and mobility (stretching) sessions as necessary, preferably early in the programme.

Complimentary PDF Guides can be found at http://cpsinmotion.com/thescience/

Sessions are compatible and uploadable as workouts on many Apps in ERG mode (SMART trainer inc. Wahoo, Tacx etc and Zwift/ Trainer Road) or directly on your Garmin for outdoor riding.

Sleep, nutrition, stress, rest, compliance and work/life disruption are significant variables which will clearly affect your response to this programme. Although following a structured programme where possible, is more likely to help you achieve your performance objectives.


Safe riding!

Sample Day 2
0:45:00
22.7TSS
Active Recovery AR WS-1

Active Recovery Spin - Easy active recovery zone pace/ RPE. Idea is to turn the legs of for minimum blood flow to flush the muscles and prepare for the next training session without stress. (Preferred high cadence 85-95rpm)
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Introducing some core-work here will be beneficial. Planks, sit-ups and press-ups are key body-weight exercises to strengthen abdominal and back muscles to support the pelvis and major cycling movers.

Sample Day 2
1:00:00
SUB-Lactate Threshold T7 Single Leg SHORT

Low impact Lactate Threshold ride session. Single Leg efforts. Flat or rolling terrain.
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Warm-up 10 min UPPER ENDURANCE
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15 min LOW/MID-TEMPO riding
.............................................................
5 x 1min High Cadence (>90rpm) RIGHT LEG ONLY pedalling.
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5 x 1min High Cadence (>90rpm) LEFT LEG ONLY pedalling.
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5 x 1min High Cadence (>90rpm) WEAKER LEG ONLY pedalling. With 1 minute active recovery in between efforts.
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Cool-down 10min UPPER ENDURANCE

Sample Day 3
1:28:20
125.3TSS
Neuromuscular Power NP WS-3 TEMPO w/10sec Microbursts

Neuromuscular Power: Microbursts (10sec)
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Warm-up ENDURANCE 15min (preferred cadence 80-95rpm)
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1 hr TEMPO riding (preferred cadence 80-95rpm):
with 10 second 'all-out' microbursts (low cadence/ high resistance 60-70rpm build to high cadence 100rpm @ >180% LTP out of the saddle) EVERY 3minutes. 
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UPPER ENDURANCE/MID TEMPO riding remainder.(preferred cadence 80-95rpm)
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Cool-down ENDURANCE 10-15min (preferred cadence 80-95rpm)

Sample Day 4
1:13:00
95.3TSS
Lactate Threshold LT WS-1

Moderate impact THRESHOLD session. Steady climb/ or constant gradient where possible.
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Warm-up 15 min UPPER ENDURANCE (preferred cadence 80-95rpm)
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3 x 1min seated fast pedalling (95-110rpm). Active-recovery intensity between both efforts. (preferred cadence)
10 min UPPER TEMPO (85-95rpm)
2 x 10min MID THRESHOLD efforts (75-85rpm)
Active-recovery intensity between both efforts. (preferred cadence)
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Cool-down 15min UPPER ENDURANCE
(preferred cadence 80-95rpm)

Sample Day 5
1:10:00
58.9TSS
ENDURANCE Ride WS-1

Low stress Endurance session. Rolling/ flat, few hills - keep smooth where possible.
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Warm-up 15 min MID ENDURANCE (preferred moderate/high cadence)
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45min UPPER ENDURANCE Riding (High cadence 85-95rpm)
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Cool-down 10min MID ENDURANCE (preferred moderate/high cadence)

Sample Day 6
2:30:00
172TSS
TEMPO Ride WS-2 Aerobic Capacity B

Moderate impact TEMPO ride session. Rolling/ Flat or few climbs.
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Warm-up 15 min LOW-TEMPO (preferred cadence 80-95rpm)
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Approx. 2hr MID/UPPER- TEMPO riding (85-95rpm)
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Cool-down 15min LOW-TEMPO (preferred cadence)

Sample Day 7
1:25:00
73TSS
ENDURANCE Ride WS-1

Low stress Endurance session. Rolling/ flat, few hills - keep smooth where possible.
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Warm-up 15 min MID ENDURANCE (preferred moderate/high cadence)
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60min UPPER ENDURANCE Riding (High cadence 85-95rpm)
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Cool-down 10min MID ENDURANCE (preferred moderate/high cadence)

Simon Clark
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CPS In-Motion

Performance profiling has become invaluable for structuring effective training in all competitive endurance athletes. Simon Clark is the principal physiologist at CPS-In Motion, with extensive experience in the best practices of power/ heart rate based training and robust biometric analysis. Simon enjoys working with the most challenging of cases and closely supports individuals through each phase of periodisation through specific conditioning and into competition, to train beyond their limits!