Dan Lloyd's Training Plan

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GCN recently posted a video where Dan Lloyd posted his training regimen as he works toward a 350 km event.

His training plan is 6 hours per week and he’s working towards a challenging event that is 10 weeks away so I thought this is potentially a good discussion for the TD crowd.

Dan’s training plan was developed by his former pro coach Simon Jones. The plan is:

T - 1 hr intervals 1 minute hill repeats
Th - repeat of Tues
Sa - 1.5 hr endurance ride, add threshold if feeling good
Su - 2.5 hr endurance ride, add threshold if feeling good

The idea is the FTP increase from this would be the tide that raises all boats.

If you want to try the interval workout I’ve created a version of it:

The IF for the workout is 0.97 so this is not easy, but based off any reasonable amount of W’ should be achievable for most athletes.

Dan’s Strava feed with an example workout:

https://www.strava.com/activities/14243496941/overview

The video:

Any thoughts/comments? If you try the interval workout advise how you do with it.

Dave

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6 hours a week to do 350km… nice. That is a good plan for this time/distance combo from my perspective. Yes different people with different W’ vs FTP will get along with that exact % target differently. The weekend combo endurance is good to help elicit a little more out of such short training for such a long event.

Thanks for sharing.

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I gave the workout a try using 150% for the 1 minute repeats. I didn’t find in that hard in the beginning, but it started to sting by the 7th repeat.

Ride stats:

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The trainer messed up after the 9th repeat and I lost connection. I had to save the ride, exit, and restart the workout before finishing the 10th.

I’d give this a 8/10 RPE.

Does this get you ready to ride long distance? I have no idea.

Dave

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I don’t think this workout gets you ready for a long ride per se but should just improve your aerobic and anaerobic systems and make you feel like you can handle some intensity. I think HIIT is more proven, but also painful. I do know Andrea said their is a new trend with some young pros are doing 1-minute max effort intervals 1-time per week all year round as well as below AeT gaining popularity in the pros as well. So this would be similar.

I think long rides prepare you for long rides but if you don’t have time this plan seems like an acceptable substitute. I don’t see it as a silver bullet, more just a reasonable plan likely to produce reasonable results (like many plans).