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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

 

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