- Difficulty:
- Advanced
- Category:
- Cycling
- Description:
- This 3 week program will provide serious cyclists and racers the power necessary to be able to bridge gaps, attack on hills, time trial and solo away when the opportunity arises.
Power Training 101 A
Plan Summary
Duration
3 weeksDistance/Week
97.0 mi - 122.0 miLongest Workout
30.0 miSample Weekly Schedule
| 15.0 mi |
MondayA.T. Power #1Warm up 30 (RPE 3-4) 30' to 60' at HOP - Best uphill, or big gears on the flats. (RPE 6-7) Rest of ride easy (RPE3-4) |
| 15.0 mi |
TuesdayA.T. Power #1Warm up 30 (RPE 3-4) 30' to 60' at HOP - Best uphill, or big gears on the flats. (RPE 6-7) Rest of ride easy (RPE3-4) |
| 20.0 mi |
WednesdayA.T. Endurance #1Warmup 30' to 45'. Your choice of: 60' at HOP then at least 20' easy, then repeat HOP for 20' (RPE 6-7) --or-- 3X30' at HOP, no more than 15' between HOP's (RPE 6-7) --or-- 4X20' at HOP, no more than 10' between HOP's. (RPE 6-7) EASY rest of ride. (RPE 3-4) |
| 15.0 mi |
ThursdayBase RideEasy, comfortable ride. RPM's 70 to 90. On gentle rolling terrain. |
| 15.0 mi |
FridayA.T. Power #1Warm up 30 (RPE 3-4) 30' to 60' at HOP - Best uphill, or big gears on the flats. (RPE 6-7) Rest of ride easy (RPE3-4) |
| 30.0 mi |
SaturdayA.T. Endurance #2 HOP / WOB'sWarmup 30' - Your choice of: 30' at HOP - 10' WOB, 30' HOP 20' easy, then repeat HOP for 20 (RPE 6-7) --or-- 3X30' at HOP, no more than 15' between HOP's (RPE 6-7) -- or -- 4X20' at HOP, no more than 10' between HOP's (RPE 6-7) - Easy rest of the ride (RPE 3-4) |
| 12.0 mi |
SundayActive RecoveryEasy spin (RPE 3-4), add bursts of 8" max RPM's every 15' to 20' (RPE 8-9) |
