RACE PLAN 4 WEEK

Author

Tim Cusick

Length

4 Weeks

Typical Week

2 Day Off, 10 Bike, 2 Race

Longest Workout

4:30 hrs

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 18:41

Back to Plan Details

Sample Day 1

1:30:00
Micro Bursts Short VO2

WU: 10 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1-minute rests in between efforts, to open up your legs. ------- MS: Micro Bursts! - You will learn to love these. You are going to complete 3 blocks, each 10 minutes in length. The 10 minute efforts are comprised of ON and OFF sections. You will do 15 seconds ON at VO2 Max (150% of FTP or just up to Threshold HR), and 15 seconds OFF at Active Recovery (50% of FTP, Power Z1, HR Z1, RPE <2) continually for 10 minutes. Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for 5 minutes between blocks. ------- CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:45:00
HOUR OF POWER FTP WORKOUT

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: FTP Builder Intervals. Complete 1 x 60-minute FTP Intervals in your LOWER FTP Zone (Power Z4, HR Z4, RPE 4-5). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

2:00:00
Training Race

Throw down at the local race! The goal here is to build both fitness and skill. If TRULY using these as a training race, try this:

New goals for training race:

1. Let's make some training races progressive in power, make the second half harder then the first. This will teach you conserve early, and "empty the tank" late.

Sample Day 3

1:30:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 3

1:00:00
RACE SAT: Pre-Race Short

WU: 15 Minutes in Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up your legs. ------- MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7). Rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth. ------- CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 4

1:00:00
RACE SUN: Pre-Race Short (NEW)

WU: 15 Minutes in the Endurance (Power Z2, HR Z2, RPE 2-3). Get in 2-3 fast pedals of 1 minute each. ------- MS: Pre-Race efforts are about opening up the legs and keeping the lactate processing plant sharp. As part of the Main Set do 3 x 90 seconds “Hard Efforts” (Power Z5, HR Z5, RPE 6-7), rest for 5 minutes between intervals. Focus on tomorrow’s race during the efforts, breath deep and pedal smooth. ------- CD: 15 minutes easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)

Sample Day 4

2:00:00
RACE DAY!

Race Day! Have fun and race smart!! Good luck!

RACE PLAN 4 WEEK

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