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

This is an effective Lactate Threshold Power improvement plan reliant of the fundamentals of exercise physiology. Convenient endurance sessions are based on a pre-determined Lactate Threshold power / heart rate zones. Ideal for intermediate/advanced cyclists with limited training time of 7-13hrs/ week and an initial baseline Lactate Threshold power between 250-300Watts. Sessions are easily conducted on a turbo or on the road, and last no more than 2hrs on weekdays with tactical active recovery or days off the bike to promote conditioning and desired adaptations. Longer sessions at the weekend, typically require both Saturday and Sunday rides of various length to still have a life off the bike. Sessions have been recently updated for annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible. No indoor/ gym strength conditioning is incorporated into this plan. All neuromuscular work is done in specific sessions on the bike. Anaerobic capacity is also targeted to help boost threshold and for performance in non-steady state events. The plan is ideal as a short-term lead-up to any medium/long distance event (5hrs or approx. 160km) reliant on having good power-to-weight in climbs and ability to recovery, key elements of successful peak performance. Lactate Threshold should be determined independently by a reliable provider/ sports scientist at the start of the plan so accurately scaled zones may be followed throughout. FTP may be substituted using a robust testing protocol, although this value is a crude single point estimation of LTP, which may compromise the magnitude of the performance results. Or if you prefer to conduct remote testing in the comfort of your own home using the BSX Insight device, CPS In-Motion offer a generous 20% discount to customers. Please contact info@cpsinmotion. See more here http://cpsinmotion.com/performance-services/remote-lactate-testing/. A follow-up re-test Lactate Threshold profile should be performed after 8 weeks to maintain progression and confirm changes in zones. Users should expect at least a 10% improvement in baseline Lactate Threshold power after 16 weeks if full compliance is met, depending on diet, stress and quality of recovery/ sleep.

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
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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!