Ideal Target Race
2.5 to 4 hour target event.
Who Is This For
Strong race finisher or current mid pack racer.
This plan assumes you have been doing some recent riding and have some level of base cycling endurance.
Racing During The Program
Race simulation rides are included in the later weeks of the program so you can dial in your race pace on terrain similar to your target race or do some actual racing.
Test sessions, either trail time trials or threshold tests are scheduled at the end of recovery weeks and are ideal sessions to swap for weekend races throughout the training program.
This program is 19 weeks long and has enough time to focus on building a deeper base of endurance and race specific fitness. The first 8 weeks are focused on endurance and strength before moving into the next 8 weeks that build more race specific fitness. These periods are followed by 2 taper weeks and then your final race week. I have provided recommendations on how to adjust the schedule for various timeline situations in the Program And Workout Modifications section.
Max individual workout ride time – 3 hours
Max weekly ride time – 6 hours and 13 minutes
Training Period Description
Each period set of weeks ends with a recovery week to allow your body to heal from the previous training weeks and realize the gains from your efforts before moving into the next training period.
Weeks 1 through 4 – Base Period
Build on your base endurance, but with more intensity.
Weeks 5 through 8 – Base Period
Build strength while continuing to build a deep base endurance.
Weeks 9 through 12 – Build Period
Transform your strength gains into usable power, get comfortable at threshold and dial in your race pace on the trail.
Weeks 13 through 16 – Build Period
Continue building usable power for longer periods, get comfortable at threshold for longer periods and continue dialing in your race pace on the trail.
Week 17 through 18 – Taper Period
Tapering down to race week with some minor endurance maintenance, but the focus being on dialing in race pace and bringing yourself into good form for race week.
Week 19 – Race Week
Rides are short while doing just enough to maintain fitness and getting into peak form for race day.