Intro:

This 4 week Pre Season plan is the next plan on from no1 and works on building your cycling fitness to help get you ready for a great season of Road and Criterium Racing. We will build your fitness getting you ready for that Season of hard training and a successful season of racing on your Road Bike. The workouts are around 1 hour except for your endurance ride. Through the duration of this plan you will feel yourself get stronger. Then with confidence knowing all the hard work has been done you will be able to go to your Road Season Plan. All workouts and therefore plans at Core Cycling are world class and have been tested by elite athletes!

Type of Events plan is for:

Want to have your best ever season and do better than you ever thought you could? Then this is the plan for you!! This Training Plan is designed for any Riders who want to either have their first season of Road Racing or improve on previous seasons and therefore have their best ever.
By improving your efficiency, VO2, attacking and sprinting, you will prepare yourself for those races you want results in.

Who the plan is for:

Workouts in our plans at Core Cycling are tried and tested by all kinds of cyclists from Elite, as previously mentioned, to your everyday rider, male or female, looking to get fit. At Core Cycling we have coached riders from many parts of the world. The weeks range from 7 hours for a recovery week and upto 11 hours for your biggest weeks. The plans also include your Strength and conditioning sessions.

This plan is perfect for cyclists of all abilities from a rider who have been riding for 6 months all the way through to your top riders wanting a season to never forget. It is perfect for that solid foundation and preparation for those first few races of the year before progressing through to Key goals a few months later. Check out my profile for alternatives, continuations and 4 week options of this plan. Links to the Season Plans will be at the end of this plan. One-to-one coaching is available too. Please contact me by the email address provided on my profile.

Where and how to complete the plan:

Due to the workout builder, your plan can be used on Zwift, Garmin, Wahoo etc. This makes it a great interactive experience whether you choose Zwift or the road. Please have a look at each workout description too to help you understand what's being asked and why. Please remember that recovery is just as important as the effort itself. My advice would also be not to use ERG mode. There are tests every 7-9 weeks, including in other plans going forward, to help you see your progress. Please always start easier in the 20 minute test to allow for you to be strong at the end and get the best out of yourself. Also remembering you are improving more on the most important part of what you need for your discipline. For this Plan it will be your VO2, climbing, sprinting and recovery from multiple efforts.

Whilst all sessions are set out with a workout, I would recommend that for your Endurance Ride you just enjoy your ride by putting a few efforts and even sprints in as suggested on the ride description. Endurance is always more exciting on the Road with Friends. So whilst doing your “training” might be best on your own, get out and enjoy those endurance rides without being restrained to wattage.

The plan is mainly based on building the aspects of your cycling component that are most important to you. All your workouts are set up for them to appear on your Device. Please follow the link to set this up https://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

If you are struggling with an aspect of the plan or need some guidance please feel free to send the odd email for help.

Your preparation workouts, for the few days before your events, are at the end of the plan. Please read before the week of your event and use the relevant workouts.