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    Experienced Rider Training Plan

    4 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.

    The last block of 4 weeks takes us to the start line. I like to do a volume week with 3 weeks remaining which is all based on hours riding the bike. The easy week still has some lively sessions in there to keep the legs active and the taper week involves easing off then waking the legs up again in the 3 day run in.

    You can download the plan as a PDF here.

    Distance Ride Turbo Training
    Week 13 Easy

    Saturday: 

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

    Sunday: 

    • 2hrs steady (RPE 4)

    Tuesday: 

    • 1hr  (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  block (total of 6 efforts)
    • 10min warm down RPE 3>2
    Week 14 Volume week: aim to attain 12hrs in the week with the intensity on the lower end, if possible try to do all of it on the road if time allows
    Week 15 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 with 10sec sprints every 3mins x 10 or 1hr turbo 

    Thursday

    • 1hr 15min road with 1min on/off x 10 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 
    • 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 16 Taper week

    Short 30min pedals early week then introduce some 1hr max rides from Thursday with 5 x 10-30sec sprints with 2min recoveries to waken the legs back up again.

    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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