Setting up a training plan

TrainerRoad Software
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Hey!
I am a runner turned cyclist and new to TrainerRoad. I am not a racer but would like to try a race or two next year. For now I have an annual central ride in November with some friends and casually ride throughout the rest of the year. I want to CRUSH the century this year (2025).
I just set up my training plan and it’s 28 weeks long. I added a B race labeled “fitness check” at week 9; added a mock A race at week 15; and capped with the century at week 28. Is this the best way to set up a training plan?
Right now it’s base build through 9 weeks then speciality phase. Followed by a 4 week base then speciality again till my century in November.

Looking for any feedback. Thanks in advance.

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If you used plan builder, then yes all good. Welcome to TR.

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Hey @JerameyCase,

Welcome to the forum! :partying_face:

It looks like you’ve got a solid plan in place. :+1:

If that first A race doesn’t actually represent an event or scheduled effort, then there isn’t really a need for it there. Without it, you’ll likely get a better ramp-up from Base to Build and Specialty.

Right now, you’ve got a three-week-long Specialty phase dedicated to that event, and two of those weeks are a taper. This is likely because there isn’t a ton of time between now and then to fit full-length base, build, and specialty phases.

Removing that first A race will likely allow for a better and more steady build from one phase to the next.

Let me know if you have any questions about any of this! :slightly_smiling_face:

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@eddie Thanks for the tip! I have since updated my plan and I see what you mean. I now have a full base, build, and specialty phase on the ramp up to my annual century in November. This looks like the better option.

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Hi Eddie,

I’ve meant to ask before about mid plan specialty phases, and your comment has reminded me to do so.

I set up a plan in Nov, that runs through to my final A event in Sept.

I also have an A and B event late in July.

I am currently in a mid plan specialty phase, which I question the point of?

I have regularly struggled with these and dig a bit of a hole when doing them. This is not a taper, so the workouts are very hard.

Coming off the back of a solid base and build, they can also correspond with high PL’s, meaning I also get a AIFTP bump, making very hard workouts, even harder.

Typically, I come in strong, am amazed that I’ve managed to complete some of the workouts, but then struggle with the future workouts/get sick or injured and spend time recovering/building back to where I was.

It’s been a similar story this time, with a midplan cold and a slight ankle injury.

I finished a Vo2 8.9.

had an AIFTP bump ( this time i actually manually did this knowing I would be above 9.0 on the next workout).

Then failed a Vo2 8.3

Failed a Vo2 7.7

Finished a Vo2 6.9, but had to knock the effort level off a bit to get through it.

Have the same Vo2 6.9 in the calendar today which will be tough, but i think I will finish without dropping the effort level.

I do look forward to these efforts, as I enjoy the challenge, but feel these mid plan specialty phases are very high risk and regularly blow me up.

I’d be interested to know if this is just me, or are others struggling with mid plan Specialty?

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Hey,

Mid-plan specialty phases focus on building adaptations that are specific to your target event or goals. They work in the same way as the specialty phases that come just before your A race and build upon the fitness that you’ve generated during tough build phases.

If you were to only do base and build phases, you wouldn’t have as much race-specific fitness come race day.

We only place a second specialty phase in your plan if you have enough time for it, though, and it’s more common for athletes to see two rounds of base and build than two full rounds of base, build, and specialty.

If you’re struggling during this specialty phase, I’d recommend dialing back those long weekend rides just enough to allow you to recover between hard workouts. Getting 5 hours in on the weekend isn’t as important during the specialty phase as it is during a base phase, so the focus here should be on those hard workouts.

Additionally, since this is a tough few weeks of training, it’s important to ensure that you’re fueling enough and recovering as best as possible between hard sessions. This means no unplanned riding between workouts. :grin:

These specialty phases are the time to really capitalize on your fitness, so if you’re #1 goal is to build race-specific fitness and get faster, then following the plan should be the priority during specialty phases, tapers, etc.