Help me design an 8wk plan

Training
1

I have a dilemma as a father of two small kids. After a long period of “bare minimum” training (1-5hrs, mostly 1-3hrs/wk) of cycling, running and a bit of strength micro-sessions (kettlebell and bw) giving 25-30 CTL, I am hoping to be able to focus more on building some form for the coming road and gravel race season. More context below.

I want to peak at a ~125km mostly flat road race, Masters Nationals in May or June (not disclosed yet). Last year my race stats looked like this which got me to the end with the front group, but had ZERO sprint in me:

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So how to go about this?

  1. Traditional periodization approach starting with “base” intensity and moving up from there (2wks pr block, with 1 recovery week)
  2. Reverse periodization
  3. “8 weeks is not enough to periodize! Hit all intensities each week” and progress by power
  4. Ride by feel for 8 weeks and hope for the best
  5. ???

I will probably have 6-8hrs of weekly traing time, which will not change during this period. Might have a dedicated mini camp over a weekend.

Any thoughts appreciated!

For context:
M37
9 yrs of cycling competitively
I have more anaerobic capacity than aerobic ability. Win races with tactics and long sprints.

2

If you’re running out of gas before the sprint it’s a telltale sign of lack of aerobic development. Focus on endurance and sweet spot progression for a good portion.

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3

So a SS based approach for the majority of sessions during the 8 weeks?

4

It could potentially but I also think you can progress from 60min time in zone to 120min time in zone for sweet spot in a 4 week block. And then use another 4 week block to sharpen up a bit with a some vo2 stuff and maybe touch upon some anaerobic stuff. 8 weeks is tricky for planning (in my opinion) ideally a minimum buildup would be at least 12 weeks but I think you can make 8 weeks work

2 Likes
5

I know 8 weeks is far from optimal. Thats why I could use some extra perspectives.
This could be a solid approach though, but I am tempted to mix it up between SS and VO2 sessions during all weeks - if I can handle the load, especially in the first few weeks.

From experience I would like to be at at least 60 CTL, which is usually ~330w ftp for me, in order to have any hope making a result. Many things have to go well…

6

Assuming 3 hard sessions per week and 8 training weeks with time to rest/taper, I’d do something like this -

SS, SS, SS
SS, SS, O/U
SS, O/U, TH
SS, O/U, VO2
Rest week, easy Z2
TH, O/U, V02
TH, VO2, V02
O/U, VO2, VO2
O/U, VO2, ANA
Taper week before race

Those would be the interval days, then Z2 as much as possible with remaining time available.

The Over/Unders and Threshold days are kind of interchangeable, I just like mixing it up and I think O/U’s are better for race prep.

1 Like
7

Hey there,

We’d also recommend a Sweet Spot/General Base kind of approach.

If you’re coming off of “bare minimum” training, you could likely use some good base work to lay a stronger foundation down for the rest of your fitness.

As you get closer to your event(s), sprinkling in some higher-intensity efforts might be a good idea so you can feel some of that intensity before meeting it in the race(s).

Also… quick shoutout to our recently updated Plan Builder, which can really help out with coming up with a training plan in situations like these ones. :slight_smile:

8

That’s great, thanks a lot. I hope to soon be in a position where I can begin to prioritize training some more, and get started on this.