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    Experienced Rider Training Plan

    8 Weeks To Go

    RPE ScaleThis 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.

    Hopefully you’ve come out at the halfway point healthy and ready to progress to the next stages. The volume week will have taken the edge of the sharpness but will have created a good base for the load in coming weeks.

    The intense week turbo sessions will hurt so go into them mentally prepared for that and a good warm up is required to hit target efforts.

    You can download the plan as a PDF here.

      Distance Ride Turbo Training
    Week 9

     

     

    		 Intense

    Saturday:

    ·       2hrs 30min steady (RPE 4) with 3min higher tempo (RPE 6) every 15min

     

    Sunday:

    ·       3hrs steady (RPE 4)

     

    Tuesday:

    ·       1hr 30min (RPE 5) or 1hr turbo

     

    Thursday:

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

     

    		 Intense

    Tuesday:

    ·       10min warm up RPE 2>5

    ·       5min RPE 7 with 15 sec sprint at 3min

    ·       3min RPE 2

    ·       Repeat 5min with 15sec sprint, 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

    ·       2min RPE 9

    ·       3 min RPE 3

    ·       1 min RPE 10

    ·       5 min RPE 3

    ·       Repeat above block for another 2 blocks (total of 9 efforts)

    ·       10min warm down RPE 3>2
    Week 10

     

    		 Easy

    Sunday:

    ·       2hrs  steady on rolling roads (RPE 4)

     

    Tuesday:  

    ·       1hr steady on road (RPE 4) or 45min turbo

     

    Thursday:  

    ·       1hr steady on road (RPE 4) or 45min turbo

     

     

    		 Easy

    Tuesday:

    ·       10min warm up RPE 2>5

    ·       5min RPE 7

    ·       3min RPE 2

    ·       Repeat 5min with 5min 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 11

     

    		 Mid volume / mid intensity

    Saturday:

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

     

    Sunday:  

    ·       3hrs steady (RPE 4)

     

    Tuesday

    ·       1hr 30min road (RPE5) or 1hr turbo

     

    Thursday

    ·       1hr 15min road (RPE5) or 1hr turbo

     

     

    		 Mid volume / mid intensity

    Tuesday:

    ·       10min warm up RPE 2>5

    ·       5min RPE 7 with 10sec sprint at 4min

    ·       3min RPE 2

    ·       Repeat 5min with 3min easy for total of 4 x 5min effort then 5 min easy (total of  efforts)

    ·       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 12

     

    		 High intensity / low volume

    Saturday:

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

     

    Sunday:  

    ·       2hrs steady (RPE 4) with 10sec sprints every 20mins

     

    Tuesday

    ·       1hr 30min road (RPE5) or 1hr turbo

     

    Thursday

    ·       1hr 15min road (RPE5) with 10 sec sprints every 15 mins, or 1hr turbo

     

    		 High intensity / low volume

    Tuesday:

    ·       10min warm up RPE 2>5

    ·       5min RPE 7 with 15sec sprint at 3min

    ·       3min RPE 2

    ·       Repeat 5min with 15sec sprint, then 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

    ·       2min RPE 9

    ·       3min RPE 3

    ·       1min RPE 10

    ·       Repeat the above block for another two blocks (9 efforts total)

    ·       10min warm down RPE 3>2

     

    Should you need to hire a bike for the event, @cyclehirescotland offer both hybrids and road bikes from a range of quality brands in a variety of sizes. The bikes are delivered to the Event Hub for you, all you need to do is turn up, ride the event and hand the bike back.

    Find out more: cyclehirescotland.co.uk/book

    19 0
    Open post by etapelochness with ID 18051781373313907
    Should you need to hire a bike for the event, @cyclehirescotland offer both hybrids and road bikes from a range of quality brands in a variety of sizes. The bikes are delivered to the Event Hub for you, all you need to do is turn up, ride the event and hand the bike back. Find out more: cyclehirescotland.co.uk/book

    Hesitating to sign up to an event 6 months away?
    We know you might be worried about picking up an injury that would prevent you from joining us on the day, so why not buy the @yellowjerseyuk event day insurance?

    Have a read of the policy, then add it to your basket during registration and give yourself the reassurance that you are covered for a refund, in case your circumstances change.

    Remember, not having trained enough does not count as a reason for a refund!

    yellowjersey.co.uk/lochness

    26 2
    Open post by etapelochness with ID 18184373734339580
    Hesitating to sign up to an event 6 months away? We know you might be worried about picking up an injury that would prevent you from joining us on the day, so why not buy the @yellowjerseyuk event day insurance? Have a read of the policy, then add it to your basket during registration and give yourself the reassurance that you are covered for a refund, in case your circumstances change. Remember, not having trained enough does not count as a reason for a refund! yellowjersey.co.uk/lochness

    🚨 TIME TO RIDE! General Entry is LIVE! 🚨

    Secure your spot at Etape Loch Ness 2026 now!

    66 miles of stunning Highland cycling is yours for the taking! 🌄

    Miss it, miss out!

    📅 26 April 2026
    👉 etapelochness.com

    #EtapeLochNess #RideLochNess #CyclingScotland #CyclingAdventure

    14 0
    Open post by etapelochness with ID 17922432588172109
    🚨 TIME TO RIDE! General Entry is LIVE! 🚨 Secure your spot at Etape Loch Ness 2026 now! 66 miles of stunning Highland cycling is yours for the taking! 🌄 Miss it, miss out! 📅 26 April 2026 👉 etapelochness.com #EtapeLochNess #RideLochNess #CyclingScotland #CyclingAdventure

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