11 Week Build Period and Peaking Plan for Cycling

Average Weekly Training Hours 13:43
Training Load By Week
Average Weekly Training Hours 13:43
Training Load By Week

This plan is for the cyclist that has established a solid aerobic foundation and is prepared for a challenging 11 week program that will help them arrive at their goal event strong, fresh and ready to perform.

Sample Day 2
2:00:00
Initial Field Test to Establish Zones

On the road, ride "normally" for 30-45 minutes to warm up.  During the warm up period, do 3-4 hard efforts at maximum effort of 1.5 minutes with at least 3 minutes of recovery between each effort to help open up the legs for the test.

Then, on the trainer or a flat to gradual uphill road, perform 2 x 10 minute efforts as hard as you can go. At the conclusion of the effort, pedal easily in the little ring for 12 minutes. .
Please use the lap button on your computer so that you can see when the 10 minute efforts begin and end for analysis.

It's extremely important that we get accurate power and or hear rate data for the 10 minute efforts. This will be used to determine your training zones for the remainder of the program.

Cool down easily for at least 10 minutes.

Sample Day 3
2:00:00
2-4 "Break-a-Ways"

BT: After warming up in zone 2, perform the following workout:

5 x 2 minutes at Zone 5 immediately followed by 4 minutes in Zone 4. Cadence should be 90+.

Each effort is 6 minutes long.

Recovery is 4 minutes between each effort at Zone 1.

Spend the remaining portion of the ride in Zone 1-2.

Sample Day 4
3:00:00
Zone 1: Easy ride

Ride in Zone 1 on a flat to rolling course. Don't go into 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.

Sample Day 5
1:30:00
Recovery Spin

Very easy recovery spin on a mostly flat course in small chain ring. No higher than Zone 1. Light pressure on the pedals. Comfortably high rpm focusing on pedaling skills. Flat course. Avoid hills if at all possible.

Sample Day 6
4:00:00
Group ride, race simulation

BT: Group ride. Treat parts of this as a race. Ride aggressively.

On each hill, try to ride at or above your limits.

Try to spend the majority of the ride in the big ring, except of the steepest of hills.

Sample Day 7
3:00:00
Zone 1: Easy ride

Ride in Zone 1 on a flat to rolling course. Don't go into 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.

Sample Day 9
2:00:00
5 : 1 Anaerobic Endurance

BT: After a 15-20 minute warmup, perform 6 efforts consisting of 5 minutes at Zone 4-5a and the final minute exceeding Zone 5a building to Zone 5b.

Maintain a cadence of 85-90 rpms

Soft pedal easily for 5 minutes between efforts and allow your heart rate to drop down to Zone 1.

Travis M. Sherman
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Travis M. Sherman | Podium Finish Training

Thank you for taking time to read my profile and bio.

My coaching focus is primarily on the beginning, intermediate and advanced level athlete that is looking to improve their abilities in cycling, running or triathlon

I specialize in working with athletes that are 20 or older that have a cycling, running or triathlon focus and are looking for someone to guide them in their training via online means or via email with some phone communication.

Thank you for your consideration.

Travis