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Power Training 101 A

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.

Plan Summary

Duration

3 weeks

Distance/Week

97.0 mi - 122.0 mi

Longest Workout

30.0 mi

Sample Weekly Schedule

15.0 mi

Monday

A.T. Power #1

Warm 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

Tuesday

A.T. Power #1

Warm 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

Wednesday

A.T. Endurance #1

Warmup 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

Thursday

Base Ride

Easy, comfortable ride. RPM's 70 to 90. On gentle rolling terrain.

15.0 mi

Friday

A.T. Power #1

Warm 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

Saturday

A.T. Endurance #2 HOP / WOB's

Warmup 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

Sunday

Active Recovery

Easy spin (RPE 3-4), add bursts of 8" max RPM's every 15' to 20' (RPE 8-9)

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