In Season Training Plan

In Season Training Plan

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The In-Season Plan is a continuation of the Off-Season Base Builder and the Pre-Season Plan which will allow you to carry on developing your cycling fitness and to create your own training schedule around your chosen target events.

Overview of In Season Training Plan

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Who is it suitable for?

The In-Season Plan is a continuation of the Off-Season Base Builder and the Pre-Season Plan which will allow you to carry on developing your cycling fitness and to create your own training schedule around your chosen target events. It is aimed at Advanced and Intermediate riders who are capable of completing a 100-mile (160 km) sportive and/or take part in racing.

If you haven’t been following one of our plans but have been riding regularly through the off-season and pre-season, typically getting out more than three to four times a week and covering up to or over 100 miles (160 kilometres) on your longer rides, the In-Season Plan would be suitable for planning your training through the season.

How much training is involved?

Like the Off-Season Base Builder and the Pre-Season Plan, the training weeks are typically broken down into three rides, two mid-week and one at the weekend. You have got four days when you’re not riding. One of these will always be a rest day and the others can be used for cross-training, extra rest or, on two of them, you are given the option of Bonus Sessions.

The Bonus Sessions allow more advanced riders to increase their training volume and allow for some development and progression for other riders. For example, on your first time through a three week build, you might decide not to do the Bonus Sessions. On your next time through, you could do the easier mid-week one and, on your third rotation, try the more taxing weekend ride too. Use your previous training volume and listen to your body to determine whether the Bonus Sessions are for you. Remember though, more is not always more. The three key sessions are your priority and, if doing the Bonus Sessions compromises the quality of these, you’re better off not doing them.

You are also given the option to swap one of the midweek sessions for an evening time-trial, circuit race or summer track league. Try to juggle the days to give yourself a day off before this and remember this is a substitute for a session, not in addition to it.

Total weekly riding time ranges from just under four hours for a recovery week to just under ten hours for the highest volume build week with both Bonus Sessions.

Is it all cycling?

No, like all of our plans you have options to fit in cross training sessions. During the season it is important that any cross training does not cause unnecessary fatigue and impact negatively on your riding. Our mobility routine, yoga or Pilates can be good restorative options.

How does it work?

The plan is comprised of six different training weeks that can be fitted around your target events during the season.

Build 1, Build 2 and Build 3 are your standard progressive training weeks. As you work through them, you will be developing your endurance and, with increased intensity as they progress, also add some top end fitness. Depending on your plans, you don’t have to always complete all three weeks of Build. If you have events close to each other you may only be able to do one or two weeks but you should always return to Build 1.

Three weeks of build are always followed by a Recovery Week/Post Event Week. Although it can be tempting just to keep on increasing training volume and intensity, week on week, especially if the weather is good, it is by recovering that your body adapts and you become fitter. You will also use this recovery week after any target event.

You will end any build period two weeks before any standard event and start your taper by following the 14 days before event Week. Although the volume and intensity is not as low as a Recovery Week/Post Event Week or Pre Event Week we start to dial things down in preparation for your event.

The Pre Event Week continues your taper, minimising fatigue but ensuring that your legs still feel fresh for your event.

Example 12-week Training Plan

Date

Week from Plan

Notes

5th June - 11th June

Build 1

12th June - 18th June

Build 2

19th June - 25th June

Build 3

26th June - 2nd July

14 Days before Event

3rd July - 9th July

Pre Event Week

Sportive on 9th

10th July - 16th July

Post Event Week

17th July - 23rd July

Build 1

24th July - 30th July

14 Days before Event

31st July - 6th August

Pre Event Week

Sportive on 6th

7th August - 13th August

Post Event Week

14th August - 20th August

Build 1

21st August - 27th August

Build 2

 

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