Posted by: Dr. Tyrone A. Holmes | August 6, 2014

My Endurance Phase Training Plan for 2015

I just completed my Endurance Phase training plan and I am excited to get started. It is designed to prepare me for the 2015 race season here in Arizona. You can use this plan as a model for developing your own training plans. As you review it, please keep the following points in mind:

  • The primary goal of this plan is to improve my aerobic endurance (the body’s ability to use oxygen to produce energy for the muscles over an extended period of time) and muscular endurance (the ability to pedal a big gear at a moderate cadence for an extended period). These are foundational abilities and should be the cornerstone of any endurance phase training plan.
  • The plan includes five 21-day mesocycles.
  • The third week of each mesocycle includes a field test to assess my functional threshold power (FTP) and lactate threshold heart rate (LTHR).  It also includes a 4 or 5 day recovery block.
  • The plan includes 14 muscular endurance workouts. These sessions are designed to increase force generation on the bike (i.e., the ability to push hard on the pedals).
  • The plan employs progressive overload in that total cycling hours increase from 15 during the first mesocycle to 24 during the last mesocycle.
  • The plan includes 2 events: the Tour de Scottsdale in October and the McDowell Mountain Century in November.

You can download and review my Endurance Phase training plan here. As always, I hope you find it helpful!

NEXT POST – August 10, 2014

Cycle Log: Endurance Phase 2015 – Week 1

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