Bikepacking Race Cycling · Power
Plan description
Specific training plan for Bikepacking Race (Long distance cycling) challenges.
Intensity references through power.
Duration 22 weeks plus the previous week of recovery for the competition.
General and specific physical preparation routines in the gym.
For advanced level cyclists.
Start of the recommended plan between 20 and 24 weeks before the test.
Sample week
Week 2
CORE STRENGHT
Attached routine
TRX UPPER BODY
Attached routine
UNILATERAL LOWER BODY
Attached routine
SPINNING
Goal: Aer. Int.
Spining session after strength work. You can do a directed class or you can download a virtual one from the internet and do it on your own. (www.bestcycling.tv)
Free intensity, enjoy the class and the music.
If you prefer you can go outdoors with the normal bicycle. Always comfortable-mid intensity. 55 - 80% FTP.
FRC
15' z 1
20 x 1' z 6 r. 3' z 1
10' z 1
CORE STRENGHT
Attached routine
TRX UPPER BODY
Attached routine
UNILATERAL LOWER BODY
Attached routine
SPINNING
Goal: Aer. Int.
Spining session after strength work. You can do a directed class or you can download a virtual one from the internet and do it on your own. (www.bestcycling.tv)
Free intensity, enjoy the class and the music.
If you prefer you can go outdoors with the normal bicycle. Always comfortable-mid intensity. 55 - 80% FTP.
TTE
15' z 1
4 x 15' z 3 100 rpm r. 5' z 1
15' z 1
REST DAY/JOKER
Rest completely this day if you have been able to do all the workouts of the week. Or use it to catch up on a workout you missed. If you have done them all and you still want to go out and do something, take advantage but without forcing the intensity or the time.
AER. EXT./INT.
Goal: Aer. Ext./Int.
150-180' free intensity
Continuous free gravel, cycling or mtb training. Always comfortable intensity. Take the opportunity to practice reading gps and following a track.
Do more and less according to the time available that you have but that does not condition you for the training of the following days.
AER. EXT./INT.
Goal: Aer. Ext./Int.
150-180' free intensity
Continuous free gravel, cycling or mtb training. Always comfortable intensity. Take the opportunity to practice reading gps and following a track.
Do more and less according to the time available that you have but that does not condition you for the training of the following days.