What is the best plan for 10 days before comptition

Training and Performance Fundamentals
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My old FTP was 250W, now it’s about 195W due to lake of training. “Work schedule and travel”.

I have 10 days to try to get the best out of me for a competition.

Competition will be two distances 20KM and 40KM I’m going to race both.

What is the best training plan for the coming 10 days ?

You experience, advices and feedback are so much appreciated.

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You can’t do a lot 10 days. The most gains you can make right now are anaerobic. You have two parts

  1. Peak anaerobic (6-7 day)
  2. Taper (2-3 days)
  3. 1 Day off, or strict zone 1 for 30-45 minutes if you are sure it helps you recover

Peak - do anaerobic that mimics the most important of those 2 races… likely sustained VO2max intervals around 110-120%.

Taper. Do zone 2 workouts with some short intense intervals

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Much appreciated your advice.
Your recommendations make sense and seems the most logical.
I’m going to follow as much as I can.

Thanks a lot

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Hi Ahmed,

This must be the most time-efficient training schedule I have ever encountered. :wink:
The adaptations in 10 days are very limited. However, you could adjust to the feeling of being ripped apart in a race.

My advice is to think about why you haven’t been able to train and what you can do to adjust this.
The perspective should be bigger than your ftp. If your boss wants you to get the best results, you should be top fit.
For your physical and mental health, it would be smart to train at least 3 times a week.

It doesn’t have to be long. If you are traveling, do some bodyweight workouts in your hotel room. Even the smallest rooms have some space next to the bed where you can walk, or do push-ups, squats, lunges, and other exercises. Or you can book a hotel with a fitness center.

If you travel by car, look for gas stations with a playing area where you can do some exercises. Bring an extra shirt, a towel, deodorant, or whatever you need.

Prep your meals on Sunday. There are so many options to stay healthy.

Have fun racing, Coach Robert

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Hello Robert,

Thanks a lot for your golden advices.
I’m really going to read them again carefully to put them into actions.
I wasn’t able to train on my bike due to instability in one place -far from home-
The good thing I always keep good aerobic system through running.
And I always keep do push-ups, pull-ups and squat.
On 2nd of April I was able to test my self to ride my bike non-stop ride 90KMs.

So I hope my fitness somehow help me to adapt to some extent.

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Ah, that is good to hear. You have a good base. Then you will probably pick it up more easily.