12week Peaking, Masters National

Average Weekly Training Hours 12:05
Training Load By Week
Average Weekly Training Hours 12:05
Training Load By Week
Sample Day 1
0:45:00
SM, 2 sets

WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to: http://tiny.cc/0rBbU or see Joe Friel's Training Bible book.

Sample Day 2
1:40:00
Shifting climbs, CP6-12

BT: Ride several 1-2 minute climbs at CP6-12. Varying grades. Select a higher gear than usual. 50-60 rpm. Stay seated. Otherwise, ride at CP90-180.

Sample Day 3
1:40:00
Cruise intervals, shift, CP12-30

BT: Shifting cruise intervals. Long warm up and then 4-5 x 6-8 minutes (2 minute recoveries) mostly at CP30. During each interval, after 1 minute at CP30, shift to higher gear for 30 seconds and hold CP12. Then shift back to a 'normal' gear for 60 seconds at CP30. Continue this pattern for 8 minutes. So it's 60s @ CP30 - 30s @ CP12 - 60s @ CP30 - 30s @CP12-3 etc. Aero position.

Sample Day 4
0:45:00
After weights

After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in 1 zone. Comfortably high rpm. Stretch after.

Sample Day 4
0:45:00
SM, 2 sets

WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to: http://tiny.cc/0rBbU or see Joe Friel's Training Bible book.

Sample Day 5
1:45:00
Corner sprints, CP0.2

Warm up. On curbed course sprint in-out of corners several times. Only 4-6 seconds fast in each corner. CP0.2. (3 minute recoveries).

Sample Day 6
2:45:00
Easy ride

Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.