Training and Development Plans
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!
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Name |
Description |
Link |
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Monday |
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Outdoor |
Outdoor miles |
Medium ride - an hour at 70% |
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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 |
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Tuesday |
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Outdoor |
NYCC SOBO |
Push it if you can with a fast group. Try to get some zone 4 / zone 5 work when pulling. |
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Indoor |
NYCC 90min Zone 3 Steppers |
A solid workout building race stamina |
https://www.trainerroad.com/ |
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Wednesday |
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Outdoor |
Medium 60min outdoors |
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Indoor |
NYCC 70min 65% x60mins |
Ride in zone 2 for an hour |
https://www.trainerroad.com/ |
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Thursday |
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Outdoor |
NYCC SOBO |
Push it if you can with a fast group. Try to get some zone 4 / zone 5 work when pulling. |
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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 |
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Friday |
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Outdoor |
Pre-Race openers |
Ride for an hour including 3-8min periods riding at FTP and sprints |
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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 |
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Saturday |
RACE DAY!! | ||
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Outdoor |
NYCC Development Program Ride |
The usual long hard training ride up to Nyack and back |
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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 |
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Sunday |
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Outdoor |
NYCC Development Program - Social Sunday Ride |
Zone 2/3 Ride |
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Indoor |
Leavitt |
70 minutes of Zone 2-3 effort with a warm up and warm down |
