Boulder Roubaix 6 Week Training Plan to prepare for being as fast as you possibly can by April 8th!
This training plan will prepare you for the Boulder Roubaix’s constantly rolling race course. To get you ready for this race, your mid-week training will consist of VO2’s, anaerobic work and the creme de la crème, Tabata Intervals! You’ll also stay sharp with Sweet Spot, Threshold, and Tempo intervals, to maintain and build a powerful aerobic engine.
Choose between a basic, intermediate or advanced plan (see our FAQ below for more details) specific to how much time you have to train each week, your age and your ability level. For example Masters 50+ and Cat 4/5’s choose the Basic Plan (4-8 hours per week), Cat 3’s and 40+ Masters choose the Intermediate Plan (8-12 hours per week) and all else the gran poo-bah plan, Advanced for those athletes that have 12+ hours to train each week and are Pro 1/2 or want to be!
On the weekends you’ll go long because the Boulder Roubaix ain’t gonna ride itself! Thus the Sweet Spot Group Rides. We’ve even included the Louisville Criterium and the CSU Road Race as a tune up races the weekends before. This plan also includes dirt specific notes to make sure you are ready for anything on race day. To ensure that you’re training at the proper efforts, we’ve included the FasCat Wattage and Heart Rate Zones Sheet with a 20 minute Field Test that you’ll do at the start and end of this plan so you can measure your improvement and keep your training zones accurate!
Additionally, this plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You’ll perform structured interval work during the week with the option to join group rides on the weekends which makes this plan great for days when it’s too dark or cold to ride outside before or after work!
This Intermediate plan is for the rider with 1-1.5 hours a day to ride during during the week and 2-5.5 hours on the weekend.