Olympic Build-Peak-Race Period (Beginner) 3-6 hrs/wk (Copy)

Average Weekly Training Hours 04:12
Training Load By Week
Average Weekly Training Hours 04:12
Training Load By Week

This 12 week Bicycling training plan is designed for cyclist ready to take on a Roubaix-style race. Drawing on hundreds of hours of power analysis, race comparisons, data capture and past successes, this comprehensive plan is built make the best use of available training hours. The plan utilizes power and heart rate data, as well as perceived exertion levels. So, even if you don't have a power meter, you can use a HRM or your perceived exertion to do the workouts.

A Roubaix style race is one of the most unique types of races in terms of its demands. You are going to need to be ready for Vo2 efforts on the gravel, big gears, hard accelerations, and of course, the threshold power and endurance to get you to the finish in the front group. This plan is built taking all of these unique demands into account and will help you reach your potential for a top performance. If you want to take it to the next level and you're ready to put in the work, this is your plan, but be prepared for unique workouts and hard efforts: you'll need between 8 and 12 hours a week in order to complete the plan.

Get this plan now: you'll benefit from the guidance, structure, workouts and bring more focus to your training to succeed your Roubaix style race!

Hunter Allen

Sample Day 2
0:15:00

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes.

Sample Day 3
0:20:00

Run 4 minutes at an easy-moderate effort and then walk 1 minute. Repeat this for 20 minutes. Go to www2.trainingbible.com and click on Free Resources to see an example of good running technique. Notice that he is NOT landing on his heels or his toes. His foot is flat at footstrike.

Sample Day 4
0:40:00

Ride at an easy to moderate effort on the road, on a stationary bike or on an indoor trainer. Pedal with a slightly higher cadence than you are used to.

Sample Day 5
0:15:00

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes.

Sample Day 6
0:30:00

Run at a moderate to easy effort for 9 minutes. Then walk for 1 minute. Repeat this for the entire workout.

Sample Day 7
1:00:00

Ride easily (1 heart rate zone) on a mostly flat course. Keep the effort very low--light on pedals.

Sample Day 9
0:15:00

Swim 1 length (25yds/m) of the pool, then stop at the wall and rest until ready to go again. Repeat this for 15 minutes.