Written by Hunter Allen
This summer training plan is 8 weeks long and designed for you to use during your summer, and has alternative options each week in case you are racing. This plan is designed specifically for using your LEOMO TYPE-R and your Power Meter. Maintain your hard earned fitness from this past Winter and Spring, along with being ready for the races on the weekends! You’ll do workouts based on your Power Threshold Wattage and you’ll also have very specific workouts using your TYPE-R to help you improve your summer sprinting, hill climbing, pace line ability and efforts in all your group rides and races. You will need 8-12 hours a week to complete this plan made for intermediate and advanced cyclists. If you look at the preview of the hours, they over inflate the hours because of the optional/additional workouts for the weekends. This is an incredible plan to make your summer training the best ever and also be prepared for weekend rides and races with friends and competitors!
WU means Warm-up, MS= Main Set, CD=Cool-Down.
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.
MS1: AC “Speed Building” Intervals. Complete 6 x 2 minutes at ANAEROBIC CAPACITY (Power Z6, HR Z6, RPE >7), but really “big-gear accelerate” the last 15 seconds and blow through the finish line of each interval! Rest for 4 minutes between intervals. Discontinue intervals if efforts fall below 110% of FTP. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Self-selected. Terrain is flat to medium grade hill.
CD: 10-15 minutes of easy spinning in your ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Accessing Your Taining Plan
Upon completing the your purchase here, you will receive a link to a PDF that will instruct you how to access your plan on Training Peaks.
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