Summer Training Plan for Experienced Riders - 8 Weeks To Go

Summer Training Plan for Experienced Riders – 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. The volume week will have taken the edge of the sharpness but will have created a good base for the 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. To help with working out the required effort I have put a rate of perceived exertion (RPE) with 1 being easy and 10 being the hardest. 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 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