This is an effective Lactate Threshold Power improvement plan reliant of the fundamentals of exercise physiology. Convenient endurance sessions are based on a pre-determined Lactate Threshold power / heart rate zones. Ideal for intermediate/advanced cyclists with limited training time of 7-13hrs/ week and an initial baseline Lactate Threshold power between 250-300Watts.
Sessions are easily conducted on a turbo or on the road, and last no more than 2hrs on weekdays with tactical active recovery or days off the bike to promote conditioning and desired adaptations. Longer sessions at the weekend, typically require both Saturday and Sunday rides of various length to still have a life off the bike. Sessions have been recently updated for annotated descriptions and rationale, with nutritional, racing and pacing strategies where possible.
No indoor/ gym strength conditioning is incorporated into this plan. All neuromuscular work is done in specific sessions on the bike. Anaerobic capacity is also targeted to help boost threshold and for performance in non-steady state events.
The plan is ideal as a short-term lead-up to any medium/long distance event (5hrs or approx. 160km) reliant on having good power-to-weight in climbs and ability to recovery, key elements of successful peak performance. Lactate Threshold should be determined independently by a reliable provider/ sports scientist at the start of the plan so accurately scaled zones may be followed throughout. FTP may be substituted using a robust testing protocol, although this value is a crude single point estimation of LTP, which may compromise the magnitude of the performance results. Or if you prefer to conduct remote testing in the comfort of your own home using the BSX Insight device, CPS In-Motion offer a generous 20% discount to customers. Please contact info@cpsinmotion. See more here http://cpsinmotion.com/performance-services/remote-lactate-testing/.
A follow-up re-test Lactate Threshold profile should be performed after 8 weeks to maintain progression and confirm changes in zones. Users should expect at least a 10% improvement in baseline Lactate Threshold power after 16 weeks if full compliance is met, depending on diet, stress and quality of recovery/ sleep.