SUMMER 12 WEEKS
ATHLETE LEVEL: Intermediate/Advanced
TYPE: Competitive Road Cyclist
HOURS: 8-15 hours per week
TARGET RESULTS: To help you maintain your fitness through the summer and race season
ABOUT THE PLAN:
This 12 week summer training plan is built for anyone training with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.
This plan is for the rider that can train 8-15 hours each week. Most weeks are 8-9 hours, with a couple weeks in the 13-15 hour range.
This plan assumes that you will either be racing or riding hard on the weekend so has 3 different weekend options built in. *Please note that the hours in the sample plan reflect the total hours for the 3 weekend options.
This is a great plan for someone who is ready to make their summer the best ever! It’s a perfect way to keep the fitness you have (even improve it) and sharpen and hone your sprinting and anaerobic power.
WEEK 1 PREVIEW:
Day 1: Welcome Information & Packet
Ride: Active Recovery – 1:00:00
Day 2: Ride: AC Speed Building Intervals – 1:00:00
Day 3: Ride: Classic FTP Interval 2×15 – 1:30:00
Day 4: Ride: Option #1: Active Recovery – 1:00:00
Option #2: Endurance with Bursts – 1:30:00
Day 5: Ride: Option #1: Pre-Race Short – 1:00:00
Option #2: Active Recovery – 1:00:00
Day 6: Ride: Option #1: Race
Option #2: Tempo w/AC Bursts – 2:00:00
Option #3: Pre-Race Short – 1:00:00
Day 7: Ride: Option #1: Race
Option #2: Endurance Ride with FTP Intervals, VO2 – 3:00:00
WEEK TOTALS: Time: Varies based on option choices
Bike Duration: Varies based on option choices
Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.
If you experience any difficulties or have any questions, please contact us.
Joel M –
Yesterday i had my first debut road race after a long time and i just wanted to tell you of the massive improvement i made during a few months. I wasn’t even very prepared for the race because it was just a B Race (A Race is at Sept. 14.) In the final sprint I defeated a Rider from the Alpecin Gran Fondo Team. Wasn’t possible without your training plan. – Joel M