RLP600 - End of Season Break - 2 weeks - Everyone Needs a Rest

Average Weekly Training Hours 00:32
Training Load By Week
Average Weekly Training Hours 00:32
Training Load By Week

R & R


End of Season Break


"Fitness is like a relationship - You can't cheat and expect it to work!"


Everyone needs a physical and mental break    - be smart and factor a break into your year


This Plan is reusable - for any season/year and can be moved


Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals.


For More Information please visit my website at www.rlperformance.co.uk   


Questions? Please email me directly at: ride7ds@gmail.com 


Please note: This plan can be reused

Sample Day 8
0:15:00
5TSS
Back and Lower Body mobilisation routine

Back and lower body mobilisation routine.
.
Peanut roller 30-60 seconds
Spinal Rotation 2 x 30-60 seconds
Hamstring Stretch 2 x 30-60 seconds each side
Hip Stretch 2 x 30-60 seconds each side
Glute Trigger 30-60 seconds
.
See video link below for demonstrations

Sample Day 9
0:10:00
5TSS
Upper Body mobilisation routine

Upper body mobilisation routine.
.
Chest Stretch 30-60 seconds each side
Pec Trigger 30-60 seconds each side
Lat Roll 60 seconds each side
Lat Release 3-4 x 5 seconds
.
See video link below for demonstrations

Sample Day 11
0:15:00
5TSS
Back and Lower Body mobilisation routine

Back and lower body mobilisation routine.
.
Peanut roller 30-60 seconds
Spinal Rotation 2 x 30-60 seconds
Hamstring Stretch 2 x 30-60 seconds each side
Hip Stretch 2 x 30-60 seconds each side
Glute Trigger 30-60 seconds
.
See video link below for demonstrations

Sample Day 12
0:10:00
5TSS
Upper Body mobilisation routine

Upper body mobilisation routine.
.
Chest Stretch 30-60 seconds each side
Pec Trigger 30-60 seconds each side
Lat Roll 60 seconds each side
Lat Release 3-4 x 5 seconds
.
See video link below for demonstrations

Sample Day 14
0:15:00
5TSS
Cherry pick mobilisation routine

Choose 3-5 exercises from the list below that you know, from previous sessions, are effective for you personally. Try to vary these in future sessions (i.e.: don't always do the same exercises)
.
Peanut roller 30-60 seconds
Spinal Rotation 2 x 30-60 seconds
Hamstring Stretch 2 x 30-60 seconds each side
Hip Stretch 2 x 30-60 seconds each side
Glute Trigger 30-60 seconds
Chest Stretch 30-60 seconds each side
Pec Trigger 30-60 seconds each side
Lat Roll 60 seconds each side
Lat Release 3-4 x 5 seconds
.
See video link below for demonstrations

Rob Lee - Professional Endurance Coach
|
RL Performance

A full time coach specialising in endurance, and ultra endurance, cycle coaching for athletes of all levels. Rob has worked with mountain bikers and road cyclists from all over the world and has been involved with coaching since 1995. His current clients include an ex-Olympian and two World Champions.