Training and Development Plans

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TRAINING PLANS

 

TRAINING PLANS - WEEK STARTING MONDAY 28TH AUGUST

   - RACE TEAM PLAN

      - Saturday is a key CRCA race... get the miles in early week and watch fatigue. Friday morning you should feel fresh to do the pre-race openers, ready to come into saturday blazing!

 

Name

Description

Link

Monday

     

Outdoor

Outdoor miles

Medium ride - an hour at 70%

 

Indoor

NYCC 100min 65% x90mins

Raise the workout intensity + 10% so you are working at 70% of FTP

https://www.trainerroad.com/cycling/workouts/237009-nycc-100min-65-x90mins

Tuesday

     

Outdoor

NYCC SOBO

Push it if you can with a fast group. Try to get some zone 4 / zone 5 work when pulling.

https://nycc.org/node/84270

 

Indoor

NYCC 90min Zone 3 Steppers

A solid workout building race stamina

https://www.trainerroad.com/cycling/workouts/223714-nycc-105min-85-x20min-x4

Wednesday

     

Outdoor

Medium 60min outdoors

   

Indoor

NYCC 70min 65% x60mins

Ride in zone 2 for an hour

https://www.trainerroad.com/cycling/workouts/236615-nycc-70min-65-x60mins

Thursday

     

Outdoor

NYCC SOBO

Push it if you can with a fast group. Try to get some zone 4 / zone 5 work when pulling.

https://nycc.org/node/84271

Indoor

NYCC 75min 9x 3min 105% Towers

Ride in low zone 3 for 90mins

https://www.trainerroad.com/cycling/workouts/261715-nycc-75min-9x-3min-105-towers

Friday

     

Outdoor

Pre-Race openers

Ride for an hour including 3-8min periods riding at FTP and sprints

 

Indoor

NYCC 60min Pre-Race Day Prep

Bring the intensity down 5-10% if you're feeling fatigued

https://www.trainerroad.com/cycling/workouts/264133-nycc-60min-pre-race-day-prep

Saturday

RACE DAY!!    

Outdoor

NYCC Development Program Ride

The usual long hard training ride up to Nyack and back

https://nycc.org/node/81743

Indoor

NYCC 90min FTP Hour Power

Penalty for not racing??

Hour at FTP for you :)

https://www.trainerroad.com/cycling/workouts/264601-nycc-90min-ftp-hour-power

Sunday

     

Outdoor

NYCC Development Program - Social Sunday Ride

Zone 2/3 Ride

https://nycc.org/node/81680

Indoor

Leavitt

70 minutes of Zone 2-3 effort with a warm up and warm down

https://www.trainerroad.com/cycling/workouts/18125-leavitt

 

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