Summer Training Plan – 8 Weeks To Go

Summer Training Plan – 8 Weeks To Go

  RPE ScaleOver the next 4 weeks, you should try to get out for the following road sessions although more likely you will continue with indoor turbo training midweek this month if work limits free time. If time allows and weather is good a pedal in the country can be nice to clear the head.  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 the 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 Weekend ride: 
  • 2hr 30min steady on rolly/hilly roads (RPE 4)
Tuesday: 
  • 1hr 15min steady (RPE 4) or 60 min turbo
Thursday: 
  • 1hr 30min steady or 60 min turbo
 Tuesday:
  • 10 min warm up (RPE 2>5)
  • 5 min RPE 7. Move position on the handlebars from tops to hoods to drops every minute. 
  • 3 min RPE 2
  • Repeat 5 min effort with 3 min easy for a total of 6 efforts
  • 10 min warm down RPE 5>2
Thursday:
  • 10 min warm up (RPE 2>5)
  • 3 min RPE 8
  • 3 min RPE 2
  • Repeat 3min effort with 3 min easy for a total of 6 efforts
  • 10 min warm down RPE 3>2
Week 10 Easy week!  Week-end ride: 
  • 1 hr 30min steady on flatter roads (RPE 3)
Tuesday:  
  • 45min easy ride or 30min easy turbo
Thursday:  
  • 45min easy ride or 30min easy turbo 
 Easy Week! Tuesday:
  • 30min easy turbo
Thursday:
  • 30min easy turbo
Week 11 Week-end ride:  
  • 2hour 40min steady on rolly/hilly roads (RPE 4)
Tuesday:  
  • 1hr 15min steady (RPE 4) or 60min turbo
Thursday: 
  • 1hr 30min hilly route or 60min turbo 
 Tuesday:  
  • 10 min warm up (RPE 2>5)
  • 5 min RPE 7, move position on the handlebars from tops to hoods to drops every minute
  • 3 min (RPE 2)
  • Repeat 5 min effort with 3 min easy for total of 6 efforts
  • 10 min warm down RPE 5>2
Thursday:  
  • 10 min warm up (RPE 2>5)
  • 3 min RPE 8
  • 3 min RPE 2
  • Repeat 3 min effort with 3 min easy for a total of 7 efforts
  • 10 min warm down (RPE 3>2)
Week 12 Week-end ride:
  • 2 hrs 50min steady on rolly/hilly roads (RPE 4)
Tuesday:
  • 1hr 30min steady (RPE 4) or 60 min turbo
Thursday: 
  • 1hr 15min hilly route or 60 min turbo
 Tuesday:
  • 10 min warm up (RPE 2>5)
  • 5 min RPE7. Move position on the handlebars from tops to hoods to drops every minute 
  • 3 min RPE 2
  • Repeat 5 min effort with 3 min easy for total of 7 efforts
  • 10 min warm down RPE 5>2
Thursday:
  • 10 min warm up (RPE 2>5)
  • 3 min RPE 8
  • 3 min RPE 2
  • Repeat 3 min effort with 3 min easy for a total of 7 efforts
  • 10 min warm down RPE 3>2