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  • Advanced Modular Plan - 14 Days From Event

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    Venugopalan Manaladikalam
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    1. The training plan focuses on developing power at threshold through interval sessions and hill repeats over a 14 day period leading up to an event. 2. Key sessions include cross-training, outdoor interval rides with efforts at medium to high intensity, and an indoor session of threshold unders and overs. 3. Riders are encouraged to complete a bonus session such as a long indoor spin out and incorporate weekly goals like incorporating specified efforts into their Saturday ride.

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    1. The training plan focuses on developing power at threshold through interval sessions and hill repeats over a 14 day period leading up to an event. 2. Key sessions include cross-training, outdoor interval rides with efforts at medium to high intensity, and an indoor session of threshold unders and overs. 3. Riders are encouraged to complete a bonus session such as a long indoor spin out and incorporate weekly goals like incorporating specified efforts into their Saturday ride.

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    © All Rights Reserved
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    6 views1 page

    Advanced Modular Plan - 14 Days From Event

    Uploaded by

    Venugopalan Manaladikalam
    1. The training plan focuses on developing power at threshold through interval sessions and hill repeats over a 14 day period leading up to an event. 2. Key sessions include cross-training, outdoor interval rides with efforts at medium to high intensity, and an indoor session of threshold unders and overs. 3. Riders are encouraged to complete a bonus session such as a long indoor spin out and incorporate weekly goals like incorporating specified efforts into their Saturday ride.

    Copyright:

    © All Rights Reserved
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    of 1

    BRITISH CYCLING TRAINING PLANS GOALS

    Modular Plan Advanced: 14 days from an event


    DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1. Try to complete at least
    one bonus session
    SESSION this week.
    TYPE
    2. Plan your Saturday
    REST DAY CROSS - TRAINING OUTDOOR/ INDOOR INDOOR REST DAY OUTDOOR OUTDOOR route so that you can
    easily incorporate the
    DURATION – 60 - 90 mins 1 hr 30 mins 1 hr 10 mins – 2 hrs 30 mins - 3 hrs 2 hrs - 2 hrs 30 mins specified efforts.

    3. Remember to do the
    INTENSITY – – Med – – Med/high Low warm-up (WU) prior to
    main session content.
    SESSION This is an important session. You have the choice of Intense hill repeats Bonus session - This is an important session. More intense endurance An easy sociable ride
    Rest up and prepare for a further bike session rather Spin out session Don’t skip recovery because ride with varying intervals with others 4. Sort out any mechanical
    DETAILS or kit issues this week.
    another solid week of training. than a cross-training activity. Warm-up: British Cycling this is when you get stronger.
    20-mins warm-up Warm-up: British Cycling Warm-up: WU R Warm-up: Take it easy moving
    If your cross-training activity 20-mins warm-up gradually up through the gears
    is gym, swimming, Pilates Cadence: Self-selected Cadence: Self-selected to meet the pace of the group.
    or yoga you could consider Cadence: As directed between climbs. 70-80 rpm
    maintaining this activity by HRZ / PZ ride on feel on climbs. Cadence: Self-selected
    doing this on the same day Concentrate on cadence rather
    as a bike session - today – Choose a hill that will take than HRZ/PZ. Use all HRZ / PZ All zones
    or elsewhere in the week. at least 5 minutes to climb
    Otherwise, complete at speed Indoor session: Spin out – Choose a rolling route – A very sociable pace
    the bonus bike session. – From a standing start, hit the without any frequent, –A cafe stop if you fancy
    hill hard alternating between hard climbs it but eat small and often
    Bonus Session - Indoor seated and standing as – For the first hour, ride throughout the ride
    Time: 1 hr 30 mins required – this session is all at a solid endurance pace,
    Intensity: Med/high about going as far as you HR/PZ2/3
    can in 5 minutes – During the second hour,
    Power and longer intervals – At 5 minutes, SPRINT for complete 2x 20 minute
    Warm-up: British Cycling 10 seconds efforts at HR/PZ3, 76-88%
    20-mins warm-up – Make a note of how far you FTP. Recover at HR/PZ2,
    Cadence: Maximum cadence got so you can compare this no lower!
    during efforts. Spin easy new, longer duration effort – During the third hour,
    during recoveries with future sessions. complete 5 sets:
    HRZ: 110% threshold for – 3 minutes easy spinning – 40 seconds MAX effort
    ‘overs’, 90% threshold for – Repeat 5 more times – 20 seconds easy spinning
    ‘unders’ – Spin home or at least – Cool down to HRZ1,
    10 minutes cool-down comfortably high cadence
    Indoor Session: if riding indoors
    Threshold Under/Overs.

    Maintaining power for the


    duration of each effort

    FOCUS OF Develop power at Threshold – Hitting the climb at a pace – Reaching for maximum – Smooth pedal strokes Consistent, easy pedalling to WEEKLY HOURS
    THE SESSION and tolerance to longer intervals you can hold for the full cadence within the first through the whole revolution maintain aerobic conditioning
    5 minutes, not fading at 20 seconds of each effort – During the efforts, keep and promote recovery 7 hrs -
    the end – Maintaining body position low, hands on the hoods 9 hrs 40 mins
    – Switching in to your sprint, throughout each interval and focus on delivering
    not building over time consistent power to
    – Try to consistently reach the the pedals
    same point, or beyond, over
    the duration of the session

    NOTES

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