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Haute Route Training Plan V2 PDF
Haute Route Training Plan V2 PDF
12 WEEK
TRAINING
PLAN
WATTBIKE.COM
Congratulations on
entering the Haute Route
and welcome to your
12 week training plan.
You’ve heard of
The Stig, now we STARTING
want to introduce
you to The Crank! WITH A PLAN
At Wattbike, we are always striving disciplines including road, track The first stage of any training plan
to bring you the best. To help you and mountain biking helping riders is to set goals. When identifying
with your training, we have teamed to win national road race and time your goals, think broadly and not
up with one of the world’s leading trial titles, stages at the Tour de just within physical aspects of the
sport scientists to be able to offer France, Olympic titles and World event. Environment, equipment and
you the most innovative and up to Championships. nutrition can be valuable areas to
date training plans and advice ever. consider for a tough event like the
Previously working with national Haute Route.
Who is The Crank?... We’d love to cycling federations, world tour
tell you but this secret squirrel has riders and his own private clients The planning framework we are
to remain anonymous in order to The Crank has a keen eye for going to use is based upon defining
bring you this exclusive information. detail, a passion for innovative and the “Demands of the Event”, which
groundbreaking methods and expert means the training meets the
The Crank quickly realised that knowledge in physical preparation specific needs of the Haute Route.
racing wasn’t going to be his and is now working with Wattbike Figure 1 Planning output for the Haute 2016
thing and as such turned to to bring you cutting edge advice
coaching, aren’t we glad he did! and support to help you achieve
Coaching since the early 90’s, The your goals!
Crank has worked in all cycling
P U R P O S E Learning the sessions and start building a routine and training base
WEEKS TO GO
12 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
TOTALS
Test set -
PURPOSE Rest Endurance Rest Endurance Benchmark your Endurance
performance level
EFFORT 1-10 3.0 3 10 2.5
ZONES 1 to 3 1 to 3 1 to 4 1 to 2
ZONES 1 to 5 1 to 5 1 to 6 1 to 5
Plan your week out.. Power development Threshold Group Road ride in small
what equipment Wattbike intervals development road ride - Hills group or solo.
do you need? 10’ WU @ Z3 hr Wattbike Intervals Goal: Every hill Structured
Efforts - 1 x 15 ‘ 10’ WU @Z3 hr 20sec “burst” at endurance efforts.
How time, and interval 3 x 8’ sets as start of hill then Flat of rolling route
what’s your schedule (1’ On 2’ Off) (2’,4’,2’) ease back to Z4 hr 30’ Z1/Z2 + 4 x 10”
looking like... 1’ seated - 120% 2’ 90% of FTP Get endurance mile sprints to warm up.
of FTP @80rpm, @60rpm in, eat 30g CHO
seated. 4’@ FTP every hr. Intervals
@90-100rpm 1 x 20’ Z3
2’ off very easy! 2’ 90% of FTP Average intensity @80rpm
Check 50/50 @60rpm <60-70% Mhr 3 ‘ Z1
balance! 4 ‘ Z1 between sets or <35-50% MMP 3 x 5’ Z4/Z5
Remained 30 min - @100rpm
Lock upper body Z2, OOS 5 “surge” (off 3 ‘ rest)
Last 20’ Z2 - 65- every 1’55” 1x 20’ Z3 @80rpm
72% Mhr 5-10 min Cool down
DURATION HRS 1 1 3 3 8
ZONES 1 to 6 1 to 6 1 to 4 1 to 3
Increase in training Easy ride… Power development Road or Group ride Small group of
quality this week… your choice, make 10 ‘ WU @ Z3 Wattbike ride... Goal: 4 x ‘3 to 5 ‘ solo ride
so to start with double it very easy 3 x 8’ interval No WU required hill. Each 10s hard Aiming for a
rest…get ready (1’ On 1’ Off) 1 hour constant Z3 at start, then settle constant paced
“tempo” pedal at into Z5+ intensity endurance ride to
1’ on - seated in “comfort” cadence. and effort of 8-9. average Z2.
climbing position
(hands on tops) every 7.5’’ - Sprint Possible to do this On hills, ride at a
hard for 10” then ride with a group sustainable pace
4’ rest between sets straight back as the hills are the for the whole ride
Target FTP for to Z3 pace. key aspect of this duration, and as
1’ @60rpm session. soon as you are on
Effort should the flat, get back
Target 75% FTP begin at 3 and Easy pace rest of to Z2.
for 1’ check 50/50 creep up to 6 ride, in a group or if
balance solo Z1/Z2 Finsih ride with 10
If you have time min Z5+ solo or
Lock upper body for a longer ride… group effort...into
Last 18’ Z2/3 ease back to Z1/ 5-10 min cool down.
5 min cool down Z2 for your chosen Last hour should
duration feel quite hard
ZONES 1 to 4 1 to 4 1 to 6 1 to 3 1 to 6
Easy week…not only Easy ride to Easy ride to Best results Low intensity ride... Wattbike
do you need to retest keep your system keep your system use Wattbike Z1/Z2, flat and easy 20 ‘ WU
your legs, but mentally ticking over and ticking over and 20’ WU Z1/2 0-15 min -
training takes it toll. feel activated feel activated Activation efforts build to 85% Mhr
2 x 10’ intervals 16- 20 min - Easy +
These easy weeks are If you want If you want 10” OOS @80rpm 2 x 10” max sprints.
often harder to do structure, do a structure, do a >2xFTP 5 min Z1 <40% Mhr
than the hard weeks… progressive WU to progressive WU to 50” OFF <50% FTP.
particualry if love 90% FTP over 90% FTP over 3 min test
working hard. 20 mins 20 mins Focus on good (To test your max
rhyme, keeping min power and max
body movement heart rate)
controlled, and 15 min Z1/ Recovery
deliberate, deep
control breaths FTP 20 min test
when out of saddle (To test your
sustainable power)
Cool down 5-10 min
EFFORT 1-10 6 6 8 6 8
ZONES 3 1 to 6 1 to 6 1 to 5 1 to 5
6 weeks of training left... Road ride Wattbike Wattbike Road ride Road ride
2 x 3 week cycles No warm up 10 ‘ WU @ Z3 10 ‘ WU @ Z3 Group or solo ride. Intense endurace
and a taper week. required... 6 x 3’ intervals 4 x 4’ intervals The training focus intervals.
2’ rest between 4’ rest between is on the last hour…
Week 2 of build… Pick a circuit or intervals intervals first 2 hrs hold Aim to complete
flat rolling route back, Z1/2. 40 min in Zone
Constant quality Intervals Intervals 5 in this ride in
Z3 ride. 1) 3’ as 1,2,&3) Constant FTP key interval sustained hill
(55” 95% @45-50rpm 1 x 25min Zone 5 intervals.
90-100rpm every FTP@90rpm, 5” 4)30” 2xFTP@80rpm Climbing or flat.
9.5 mins 20 sec OOS 2xFTP@60rpm) 30”@100w If no hills, then
hard…no pacing! 2)3’ as (110%FTP Make sure you construct intervals
@70 rpm) Ensure upper body consume 30-40g of 5-8 minutes
is “motionless”, CHO per hour today and repeat.
Repeat x 3 legs driving
Remaining duration 50/50 balance. Can be executed
at 50% FTP, or Z2 Hr solo, or group
Finish duration at with short truns/
50% FTP rotations on front
of group
EFFORT 1-10 2 2 7 7
ZONES 1 to 4 1 to 4 1 to 6 1 to 5
Easy week…not only do Easy ride to keep Easy ride to keep Wattbike Easy ride today if Heavy
you need to retest your your system ticking your system ticking 20 ‘ WU @ Z3 you have time…your Endurance ride
legs, but fatigue is in over and feel over and feel 0-15 min - build to choice Preferably with hills
the brain. If you being activated activated 85% Mhr
to push mentally too If you want If you want 16- 20 min - Easy + Hold back in 1st and
often this can lead to structure, do a structure, do a 2 x 10” max sprints. 2nd hour.
underperformance. progressive WU to progressive WU to 5 min Z1 <40% Mhr
90% FTP over 20 90% FTP over 20 Aim for Z4&5 in last
These easy weeks are mins mins 3 min test 2 hours on hills.
harder to do than the (To test your max Target 60 min in
hard weeks… min power and max Z4/5 for high quality
heart rate) endurance sesison.
15 min Z1/ Recovery
Feed 40-50g CHO
FTP 20 min test per hour
(To test your
sustainable power)
Cool down 5-10 min
Main target:
Very hard effort!
ZONES 3 1 to 6 1 to 3 1 to 4
4 weeks to go... Two easy days Road ride Wattbike Road ride Road ride
Week 2 of build… to recover from No warm up 10 ‘ WU @ Flat to rolling route Hills with tired legs!
final push/overload. weekend training required... Z3 4 x 8’ so you have to keep
threshold intervals pressure on legs all Hilly ride - easy on
Expect fatigue, sore Pick a circuit or 4’ rest between the time. flat, Hard of hills/
legs... but don’t worry! flat rolling route intervals. Ideal group ride.
Gains will come when Constant quality Preference for a Set your own pace
you freshen up Z3 ride. Intervals 1,2,3 small group or on hills, but work
constant Z5 solo ride. Z4-Z5.
90-100rpm
Interval 4, Zones 1-3 - Push hard,
If legs still tired Intermittent sprints, predominantly and don’t wory
from weekend, back 10s on 50s off, 20s aiming for zone 2. if you blow...
off and ride Z1/Z2 on 1m50s off
and repeat. Every 15 mins add a Target: 40-45 min
15 sec SA 50 rpm Z5 climbing
10 min cool down Feed 30-40 g CHO Feed 40-60 g CHO
per hour per hour
EFFORT 1-10 3 2 2 5
ZONES 1 to 4 1 to 4 1 to 2 1 to 4
Easy week… Easy ride to Easy ride to Group or solo ride Easy ride today if Long hilly
not only do you need keep your system keep your system Easy pace, if you you have time… road ride
to retest your legs, ticking over and ticking over and feel good hold back your choice Hold back early
but fatigue is in the feel activated feel activated and keep effort, in ride to Z3 on
brain. If you being to Hr, power in hills to protect
push mentally too If you want If you want lower zones yourself. Fueling
often this can lead to structure, do a structure, do a key, 30-40 g per
underperformance. progressive WU progressive WU hour CHO
to 90% FTP over to 90% FTP over
These easy weeks are 20 mins 20 mins Practice what
harder to do than the you plan to
hard weeks… do during the
Haute: including
equipment,
clothing, tyres and
fueling strategy
you plan to use.
ZONES 1 to 4 3 1 to 4 1 to 4
Quality week…before yo Easy ride to Road or Wattbike Long road ride Recovery…
start to taper back the keep your system No warm up Hold back early in coffee shop ride
overall training load. ticking over and required... ride to Z3 on hills to
feel activated pace yourself, and
This is the final week to Pick a circuit or flat prevent blowing.
put some work in…after If you want rolling route Fueling key, 30-40g
this, additonal training is structure, do a per hour CHO
unlikely to make much progressive WU to Constant quality Z3
difference 90% FTP over ride with 10’ @80 Practice what you
20 mins rpm, 10’@95rpm plan to do during
and repeat. the Haute: including
equipment,
“simulate” climbing clothing, tyres and
with low cadence. fueling strategy you
Every 15 min include plan to use.
10s sprint, and
return to Z3 Are there any gaps?
- now is the time to
fill them
ZONES 1 to 4 1 to 6 1 to 4 1 to 2 1 to 3
Reducing intensity. Easy ride to Wattbike Easy ride to Road ride Short easy
This week there is no keep your system 20 ‘ WU @ Z3 keep your system Easy miles. endurance ride
long ride this week. ticking over and 1 x 8’ Z4 @ 90 rpm ticking over and to maintain you
feel activated 4’ rest feel activated Watch intensity, and fitness without
The short efforts will 1 x 8’ Z5 @ 80 rpm avoid getting sucked any stress.
maintain aerobic power. If you want If you want into making hard
These short efforts will structure, do a 10 min cool down structure, do a efforts if you are on Include 1 x 2 min
be more than sufficient progressive WU progressive WU a group ride.. hill effort at Z5
to maintain fitness, and to 90% FTP over to 90% FTP over to activate.
support form building 20 mins 20 mins Final practice of
into next week. your equipment, If you feel good,
fueling, clothing make sure you
Important that you requirments. watch hr, power
enter next week fresh and keep load low
and not fatigued for this ride
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