I am pleased to present my new Endurance Phase training plan for the 2014 race season. I love this time of the year because it is cooling down here in sunny Arizona and the mornings are great for riding. As you review the training plan, keep the following points in mind:
- The primary purpose of the Endurance Phase is to enhance aerobic endurance (the body’s ability to use oxygen to produce energy for the muscles over an extended period) and muscular endurance (the ability to pedal a relatively large gear at a moderate cadence for an extended period). It is also designed to improve neuromuscular coordination (the ability to pedal a high cadence).
- The training plan consists of five, 21-day mesocycles that include 2 relatively hard weeks followed by a recovery week. More specifically, it uses a 16/5 training pattern (16 days of relatively hard training followed by 5 days of recovery).
- The first three mesocycles maintain a training frequency of 4 days per week. The last two mesocycles increase to 5 days per week (4 days during recovery weeks).
- The program slightly builds in cycling duration over the first four mesocycles and then drops during the fifth mesocycle when my power building program begins. This program will continue over the first two mesocycles of the Intensity Phase.
- There are 4 events scheduled during this training plan: the Tour of Scottsdale (10/13/13), the Faster Gran Fondo (10/27/13), the McDowell Mountain Century (11/9/13) and the WMRC Trash Ride (12/14/13 ).
Click here to download the training plan. It’s a very good program for boosting aerobic and muscular endurance. Of course, I’ll let you know how it goes on a week-by-week basis. As always, I hope you find it helpful!
NEXT POST –September 29, 2013
Cycle Log: Endurance Phase – Week 1