Enter Now

Experienced Rider Training Plan

12 Weeks To Go

This plan is for the more experienced or seasoned rider who has now done a few Etapes and is looking to ramp up their training to improve their time.

We have another two weeks of conditioning before an easy week which allows us to prepare for a volume week to set good foundations for the weeks to follow. Try and include at least two of the midweek  turbo sessions per fortnight to adapt to the intensity excluding the easy or volume weeks. The volume week is simply attaining hours at low intensity to give a decent base for the intense weeks that follow.

Be careful not to do this with groups/riders that will put you in the red as the likelihood is you’ll fail to get through the following weeks’ intense sessions properly.

You can download the plan as a PDF here.

 

Distance Ride Turbo Training
Week 5

 

 

 Mid-volume / mid-intensity

 Saturday:

·  2hr steady (RPE 4) with 3min higher tempo (RPE 6) every 20min

 

Sunday:

· 2hrs 45min steady (RPE 4)

 

Tuesday:

·  1hr 15min road (RPE 5) or 1hr turbo

 

Thursday:

· 1hr 15min road (RPE 5) or 1hr turbo

 

 Mid-volume / mid-intensity

Tuesday:

·  10min warm up RPE 2>5

·  5min RPE 7

·  3min RPE 2

·  Repeat 5min with 3min easy for total of 6 x 5min effort

·  10min warm down RPE 3>2

Thursday:

·  10min warm up RPE 2>5

·  3min RPE 8

·  3min RPE 2

· Repeat 3min with 3min easy for a total of 7 efforts

· 10min warm down RPE 3>2

 
Week 6

 

 Mid-volume / mid-intensity

 Saturday:

·  2hrs 15min steady (RPE 4) with 3min higher tempo (RPE 6) every 20min

 

Sunday:

·  2hrs 45min steady (RPE 4)

Tuesday:  

· 1hr 15min road (RPE 4) or 1hr turbo

Thursday:  

·  1hr 15min road (RPE 54) or 1hr turbo

 

 

 Mid-volume / mid-intensity

Tuesday:

·  10min warm up RPE 2>5

·  5min RPE 7

·  3min RPE 2

· Repeat 5min with 3min easy for total of 6 x 5min effort

·  10min warm down RPE 3>2

Thursday:

·  10min warm up RPE 2>5

·  3min RPE 8

·  3min RPE 2

·  Repeat 3min with 3min easy for a total of 8 efforts

·  10min warm down RPE 3>2
Week 7

 

 Easy

 

Weekend ride:

·  2hrs steady on rolling roads (RPE 4)

 

Tuesday:  

·  1hr steady (RPE 4) or 45min turbo

 

Thursday:  

·  1hr steady (RPE 4) or 45min turbo

 

 

 

 Easy

Tuesday:

·  10min warm up RPE 2>5

·  5min RPE 7

·  3min RPE 2

·  Repeat 5min with 3min easy for total of 4 x 5min effort

·  10min warm down RPE 3>2

 

Thursday:

·  10min warm up RPE 2>5

·  3min RPE 8

·  3min RPE 2

·  Repeat 3min with 3min easy for a total of 4 efforts

·  10min warm down RPE 3>2
Week 8

 

 Volume

The goal for this week is to attain a weekly accumulation of 12-15 hours.

This is all at RPE 3-4 with no efforts above that. It can be done on turbos/spin bikes or on the road.

Do not do it at RPE 5 as next week is an intense week which you will not achieve the targets with fatigue.

 

    Select Your Language