Mallorca Camp Preparation Hobby/Tour (8 Weeks: avg 8-10 hrs week)

Average Weekly Training Hours 07:35
Training Load By Week
Average Weekly Training Hours 07:35
Training Load By Week

This 8-week training plan is designed to build your base fitness to ensure you have the best camp experience possible. This plan is for tour/performance level riders training 8-10 hours a week. The plan is based on power, heart rate, or perceived exertion so that it can be used by anyone. If you have any questions, please contact Kathy Watts at kathy@velociouscyclingadventures.com. Here's a little about the camp you'll be attending: From March through May, it's all about cycling on this wonderful Spanish island in the Mediterranean. Part of Mallorca's charm is its cycling culture; for years, pro teams have come to the island in the early season because the warm temperatures, quiet roads, and variety of terrain are perfect for training. Cyclists and triathlon riders from all over Europe have now made this island their training and vacation spot of choice. In fact, over 100,000 cyclists visit every year! The towns and villages have embraced this ecotourism and developed a bicycle trail system throughout the island, even paving many of the rough country roads. Merchants cater to cyclists with bike-friendly cafes at each town square and mountaintop. Cyclists from North America are just now realizing what they're missing. Join our next winter training camp in Mallorca, get some awesome base miles under your belt and find out why it's the best cycling on earth! Read more here: http://www.velociouscyclingadventures.com/mallorca-cycling-camp.

Sample Day 1
1:00:00
75TSS
Threshold / FTP Test for Heart Rate and Power

WU: 5-15 min in Zone 1 up to Zone 2 (RPE 2-3), including 3 x 1-min fast-pedal drills in a small gear at 95+ cadence, resting 1 min between.


TEST: 20 Min Threshold Test - Once warm, find a longer stretch of road or low grade climb that will allow you to complete a maximal 20 minute effort. Don't start to hard but make sure the final 15 minutes are everything you have, you are going for the highest possible average power and heart rate!


CD: Spin for 15-20 minutes easy.

Sample Day 2
1:00:00
25TSS
Active Recovery Z1

Today is an active recovery day and is just about easy spinning to flush the legs. Please focus on going easy and enjoying the ride, don't go too hard!

Sample Day 3
1:30:00
75TSS
Endurance Ride Z2

WU: 5-15 min in PW/HR Zone 1 up to Zone 2 (RPE 2-3)


WO: Endurance ride, PW/HR Zone 2, varied cadence (RPE 2-3)


CD: 5-10 min PW/HR Zone1 (RPE <2)

Sample Day 4
1:00:00
75TSS
Endurance Ride Z2

WU: 5-15 min in PW/HR Zone 1 up to Zone 2 (RPE 2-3)


WO: Endurance ride, PW/HR Zone 2, varied cadence (RPE 2-3)


CD: 5-10 min PW/HR Zone1 (RPE <2)

Sample Day 6
1:30:00
Classic Tempo Workout Z3

WU: 5-15 min in Zone 1 up to Zone 2 (RPE 2-3)

WO: Tempo Intervals
INTV: 1 x 20 min Tempo Interval PW/HR Zone 3 ( RPE: 3-4). Cadence of 75-85rpm (one gear harder then normal). Ride all other time in Endurance PW/HR Zone 2 (RPE 2-3).


CD: 5-10 min PW/HR Zone 1 (RPE <2)

Sample Day 7
2:15:00
125TSS
Endurance Ride Z2

WU: 5-15 min in PW/HR Zone 1 up to Zone 2 (RPE 2-3)


WO: Endurance ride, PW/HR Zone 2, varied cadence (RPE 2-3)


CD: 5-10 min PW/HR Zone1 (RPE <2)

Sample Day 9
1:30:00
70TSS
Endurance with Bursts Z2

WU: 5-15 min in Zone 1 up to Zone 2 (RPE 2-3)


WO: Endurance ride, PW/HR Zone 2 (RPE 2-3), Cadence 85+rpm

INTV: 5 x 10 sec Max Intervals PW/HR Zone 7 ( RPE: 10), rest at least 5 min between. Cadence of 95+ rpm


CD: 5-10 min PW/HR Zone 1 (RPE <2)

Velocious Cycling Adventures
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Cycling Adventure Camps

Attending an exotic cycling camp will be an amazing adventure and arriving at camp in shape, will make it even better! Velocious Cycling Adventures offers a variety of training plans focused on building your fitness and preparing you for this awesome cycling vacation. Our plans are all based on heart rate, power or perceived exertion so anyone can follow these easy to execute workouts. Included with your plan is a free basic TrainingPeaks account where you can watch your fitness grow!