Summer Training Plan for Experienced Riders – 16 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.
With 16 weeks to go, the plan for the next 4 weeks is conditioning to allow the body to gradually adapt to the stresses of the blocks to follow. There are 16 weeks until the event so don’t rush the plan as things will spice up when the time is correct. It’s more important to hold good health which will give consistent hours per week rather than sporadic sessions trying to catch up after a week of resting from overtraining fatigue.
The plan has 3 weeks at mid-intensity and mid-volume followed by an easy week to recover for the weeks that follow.
You can download a PDF of the training plan
here.
Thanks to Kenny Riddle, former international road cyclist and British Cycling Level 2 coach.
|
Distance Ride |
Turbo Training |
| Week 1 |
Mid-volume / mid-intensity
Saturday:
· 2hrs on rolling roads (RPE 4) with 5min (RPE 7) every 15mins
Sunday:
· 2hrs steady on rolling roads (RPE 4)
Tuesday:
· 1hr steady (RPE 4) or 45min/1hr turbo
Thursday:
· 1hr steady (RPE 4)with 3x10min (RPE 6) 5min rests or 45min/1hr turbo |
Tuesday:
· 10min warm up RPE 2>5
· 5min RPE 7
· 3min RPE 2
· Repeat 5min with 3min easy for total of 5 x 5min effort
· 10min warm down RPE 3>2
Thursday:
· 10min warm up RPE 2>5
· 10min RPE 6
· 3min RPE 2
· Repeat 10min with 3min easy for a total of 3 efforts
· 10min warm down RPE 3>2 |
| Week 2 |
Mid-volume / mid-intensity
Saturday:
· 2hrs steady on rolling roads with 5min (RPE 7) every 15mins
Sunday:
· 2hrs steady on rolling roads (RPE 4)
Tuesday:
· 1hr steady (RPE 4) or 45min turbo
Thursday:
- 1hr steady (RPE 4)with 3x10min (RPE 6) 5min rests or 45min/1hr turbo
|
Tuesday:
· 10min warm up RPE 2>5
· 5min RPE 7
· 3min RPE 2
· Repeat 5min with 3min easy for total of 5 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 6 efforts
· 10min warm down RPE 3>2 |
| Week 3 |
Mid-volume / mid-intensity
Saturday:
- 2hrs steady on rolling roads with 5min (RPE 7) every 15mins
Sunday:
· 2hrs 30min steady on rolling roads (RPE 4)
Tuesday:
· 1hr steady (RPE 4) or 45min/1hr turbo
Thursday:
- 1hr steady (RPE 4)with 3x10min (RPE 6) 5min rests or 45min/1hr turbo
|
Tuesday:
· 10min warm up RPE 2>5
· 5min RPE 7
· 3min RPE 2
· Repeat 5min with 3min easy for total of 5 x 5min effort
· 10min warm down RPE 3>2
Thursday:
- 10min warm up RPE 2>5
- 10min RPE 6
- 3min RPE 2
- Repeat 10min with 3min easy for a total of 3 efforts
- 10min warm down RPE 3>2
|
| Week 4 |
Easy week
Weekend Ride:
· one 2hr ride steady on rolling roads (RPE 4)
Tuesday:
· 1hr steady (RPE 4) with 3x5min (RPE 7) or 45min turbo
Thursday:
· 1hr steady (RPE 4) or 45min turbo
|
Easy week
Tuesday:
· 10min warm up RPE 2>5
· 5min RPE 7
· 3min RPE 2
· Repeat 5min with 5min easy for total of 3 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 5min easy for a total of 4 efforts
· 10min warm down RPE 3>2 |
