PREPARATION PERIOD 1
WEEK 1
Monday REST
Tuesday Session 2…. 1-2 hours on flat route. With 200m sprints x 3 to 4 times during the session. Cycle easy for 4-6 min between each sprint.
Wednesday Optional Session 1, or rest.
Thursday 1 to 2 hours of session 2 which includes two Session 3 efforts of 10 minutes fast with ten minutes easy in between.
Friday Rest
Saturday Session 2 ……1 to 2 hrs on hilly route.
Sunday Session 2 ……1 to 2 hrs on flat route.
WEEK 2
Monday REST
Tuesday Session 2…. 1-2 hours on flat route. With 200m sprints x 4 to 5 times during the session. Cycle easy for 4-6 min between each sprint.
Wednesday Optional Session 1, or rest.
Thursday 1 to 2 hours of session 2 which includes two Session 3 efforts of 12 minutes fast with ten minutes easy in between.
Friday Rest
Saturday Session 2 ……1 to 2 hrs on hilly route.
Sunday Session 2 ……1 to 2 hrs on flat route.
WEEK 3
Monday REST
Tuesday Session 2…. 1-2 hours on flat route. With 200m sprints x 4 to 5 times during the session. Cycle easy for 4-6 min between each sprint.
Wednesday Optional Session 1, or rest.
Thursday 1 to 2 hours of session 2 which includes two Session 3 efforts of 15 minutes fast with ten minutes easy in between.
Friday Rest
Saturday Session 2 ……1.5 to 2.5 hrs on hilly route.
Sunday Session 2 ……1.5 to 2.5 hrs on flat route.
WEEK 4 RECOVERY WEEK
Monday REST
Tuesday Session 2…. 1-2 hrs
Wednesday Optional Session 1, or rest.
Thursday 1 to 2 hours of session 2.
Friday Rest
Saturday Session 2 ……1.5 to 2.5 hrs on hilly route.
Sunday Session 2 ……1.5 to 2.5 hrs on flat route.
copyright Paddy Doran
I am sorry for the silly question, but should the training sessions above be in addition to any races done each week? I am not sure if races, whether TT or road races are counted as training or if they are in addition to training?
A good question! races or TTs would be included as part of the overall training package. If you are doing races, either road races or TTs you might need to reduce some of the more intensive training efforts to balance the overall training load. For example if you race twice or more every week most of your other training would be just easy cycling for recovery and endurance. I think if you work or study five days training is th most that you should do to allow for rest and recovery.
Paddy Doran