Over the past few weeks, Lance has been doing more back-to-back volume, meaning he’s been doing three-day blocks of 4-, 5-, and 6-hour rides. The intensity is steady and reasonable, right now he’s averaging between 200-230 watts for the duration of those rides. The idea behind the three-day training blocks is to build the kind of endurance needed to compete in stage races.
Around Christmas/New Year’s, Lance traveled to Kona, Hawaii for more training. He went out there he can continue putting in the miles, and I’m going to put him behind the motor for some motorpacing as well. With the Tour Down Under coming up quickly, a few hours of race-pace training behind the motor certainly wouldn’t hurt – well, at least it won’t hurt for me. Here’s what his pre-Tour Down Under training looks like:
December 29-31—3-day training block
3-4 hours daily at endurance pace staying below 315watts, climbs at 340-380watts
January 1: Recovery ride
Jan 2-4—-3 day training block
Day 1: 4 hours at endurance pace staying below 315watts, include 1hr at Tempo power, 350-380watts, low pedal cadence during Tempo (60-70rpm).
Day 2: 4 hours at endurance pace staying below 315watts, include 2-3 10-minute MuscleTension Intervals at 45-50rpm, uphill at 350-400watts with 8-10mins recovery between intervals.
Day 3: 4 hours at endurance pace staying below 315watts, include 1hr at Tempo power, 350-380watts, low pedal cadence during Tempo (60-70rpm).
January 5-6: Recovery rides
Jan 6-8—-3 day training block
Day 1: 5.5 hrs with 3 climbs of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.
Day 2: 4.5 hours with 2-3climbs late in the ride of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.
Day 3: 4 hours at endurance pace with 2 climbs of 15-30minutes at 380-420watts, last 60mins behind motor for leg speed.
January 9-10 —recovery rides, maybe on the TT bike
Day 1: Recovery ride
Day 2: Recovery ride