8-Week Race Preparation Plan Overview
This plan is suitable for amateur cyclists with a solid aerobic base (able to comfortably complete a 2-hour ride), with the goal of reaching peak competitive condition after 8 weeks.
Plan Structure
| Week | Training Focus | Volume | Intensity Distribution |
|---|---|---|---|
| Weeks 1-2 | Aerobic Base Building | Medium-High | Z2:Z4 = 7:3 |
| Weeks 3-4 | Threshold Development | High | Z2:Z4:Z5 = 6:3:1 |
| Weeks 5-6 | Race-Specific Training | High | Z2:Z4:Z5 = 5:3:2 |
| Week 7 | High-Intensity Overload | Medium | Simulated target distance |
| Week 8 | Taper Period | Low | Z1:Z2 = 8:2 |
Weeks 1-2: Aerobic Base Building
Purpose: Ensure a solid aerobic foundation to prepare for subsequent high-intensity training
| Day | Workout |
|---|---|
| Monday | Rest |
| Tuesday | Zone 2 × 75 minutes |
| Wednesday | Strength training (squats, split squats, hip thrusts) |
| Thursday | Zone 2 × 90 minutes, including 3 × 5 minutes Zone 3 |
| Friday | Rest or easy 30-minute ride |
| Saturday | 3-hour long ride Zone 2, with several Zone 3 segments in the second half |
| Sunday | Recovery ride 45 minutes |
Weeks 3-4: Threshold Development
| Day | Workout |
|---|---|
| Tuesday | 4 x 8 minutes @ FTP (4-minute recovery) |
| Wednesday | Zone 2 × 75 minutes |
| Thursday | 2 x 20 minutes @ Sweet Spot (88-93% FTP) |
| Saturday | 3.5-hour long ride, including 2 x 20 minutes Sweet Spot |
| Sunday | Zone 2 × 90 minutes |
Weeks 5-6: Race-Specific Training
Adjust according to your target event:
Climbing Events (e.g., Wuling, KOM):
- Tuesday: 4 x 10 minutes climbing @ 95% FTP
- Thursday: 2 x 20 minutes continuous climbing Zone 3-4
- Saturday: Long ride with 1,500m+ elevation gain
Flat Time Trial Events:
- Tuesday: 5 x 6 minutes @ 110% FTP
- Thursday: Time trial session (30-40 minutes all-out)
- Saturday: Long flat ride
Week 7: High-Intensity Overload
This week is the intensity peak of the entire plan:
| Day | Workout |
|---|---|
| Monday | Rest |
| Tuesday | 5 x 5 minutes @ 110% FTP |
| Wednesday | Zone 2 × 60 minutes |
| Thursday | Race simulation (70% of target distance, all-out) |
| Friday | Active recovery 30 minutes |
| Saturday | Zone 2 × 90 minutes with short sprints |
| Sunday | Active recovery 45 minutes |
Week 8: Taper Period
Key: Don’t overtrain before race day!
| Day | Workout |
|---|---|
| Monday | Rest |
| Tuesday | Easy 60-minute ride, including 3 × 1-minute activations |
| Wednesday | Rest |
| Thursday | Easy 45-minute ride, including 5 × 30-second sprints |
| Friday | Rest |
| Saturday | Easy 30-minute ride |
| Sunday | Race Day! |
Nutrition Strategy
Weeks 1-6:
- Maintain normal carbohydrate intake
- Ensure post-workout protein intake (1.6-2.0 g/kg/day)
Week 7 (High-Intensity Week):
- Increase carbohydrate intake by 15-20%
- Fuel adequately during training
Week 8 (Taper + Pre-Race Loading):
- Days 8-6 before: Normal diet
- Days 5-3: High carbohydrate (8-10 g/kg/day)
- Day before race: Easily digestible, low fiber
- Race day: Familiar breakfast, eat 3 hours before
Related Reading
- Training for Climbing Races: An 8-Week Quantified Climbing Training Plan
- Training Plan for Long-Distance Rides: How to Prepare for 200km in 8 Weeks
- Road Bike Spring Season Preparation: A Complete 12-Week Plan from Base to Pre-Race Taper
- Winter Base Training Plan: Building the Fitness Foundation for Next Season
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