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On Tour With Lance
Get up close and personal with photos, videos and blogs that follow Lance throughout his training and worldwide cancer awareness campaign.
Lance's Pre-Tour Down Under Training Plan
Posted by
train_right
| 3:10 pm PST, January 6th 2009
| 39 Comments
To fine-tune his preparation for the Tour Down Under, Lance traveled to Hawaii for some long miles and motorpacing. I'll be out there for the motorpacing, and it will be good to get some high-speed, race-pace hours in his legs before he starts the first stage race of his comeback. Here's the training plan I worked up before he left. It has changed slightly, as training programs always do, but the most important thing for Lance is the progression of block training. You can read more about block training in previous posts, but for now, check out what Lance is doing.
December 29-31---3-day training block
3-4 hours daily @ endurance pace staying below 315watts, climbs at 340-380watts
January 1: Recovery ride
Jan 2-4----3 day training block
Day 1: 4 hours @ endurance pace staying below 315watts, include 1hr @ Tempo power, 350-380watts, low pedal cadence during Tempo (60-70rpm).
Day 2: 4 hours @ endurance pace staying below 315watts, include 2-3 10-minute MuscleTension Intervals @ 45-50rpm, uphill @ 350-400watts with 8-10mins recovery between intervals.
Day 3: 4 hours @ endurance pace staying below 315watts, include 1hr @ 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 @ 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
January 11: Possibly an Ironman test on the TT bike??
January 12: Depart for Australia?
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Building sand castles, soaking up my family, free
divin', 12 ounce curls, livin' strong and
carefree. #todolist
Well, comeback 2.0 is done. Thanks to everyone for
their support of me and more importantly for
Livestrong. Greatly appreciate you all.
What's 28? Watch the new @RadioShack spot to find
out. http://bit.ly/bJXepj #TRS #Team28
#TourdeFrance
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Anyone else miss Sam Abt's informed and educated
reporting of the #TdF for the @nytimes? I sure do.
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Member Comments
by theswordsman on January 6, 2009 at 3:10 PM
Sweet! I love this kind of post. Thanks!
by AndyKennedy on January 7, 2009 at 6:13 AM
An Ironman test? Is there another description for this or are you looking at the 112 mile Queen K route? If the IM course, very interesting.
by oneman23 on January 7, 2009 at 9:01 AM
An IM test?! Perhaps a preview of what's to come . . . and is he running 26.2 after for a CD?
by ferchoguzman on January 7, 2009 at 12:04 PM
Well I'm a Colombian Ironman Athlete, it sounds nice that this sort of trainning is included on a trainning path for the Boss!.
Well is it true that you are planning to take some days trainning in Colombia?
by ncmussell on January 8, 2009 at 2:07 PM
Great post. Can you explain the muscle tension intervals a little more and what that achieves. THanks
by theswordsman on January 8, 2009 at 2:52 PM
Lance said on his twitters that he was watching the Ironman the other week, and that the athletes there were heroes. I kind of thought he'd try the course, maybe for time, while he was in Kona.
by jrb005 on January 11, 2009 at 4:02 PM
So did he do it?
by bikeride on January 14, 2009 at 7:13 AM
If you missed his interview on the Daily Beast, Lance hinted that he has "other endurance related goals" that he will pursue after the cycling comeback that involve a sport he dabbled in 15 years ago. He all but said he wants to do the Ironman at some point.
by Cyclomedia on January 14, 2009 at 9:34 AM
I can I understand that an athlete like Lance would be tempted by the challenges of an Ironman. But like many other great athletes who tried to do well in an other sport, Michael Jordan to name one, I think that Lance is reaching more people by staying on his bike than the Ironman.
by sbcaul on January 14, 2009 at 11:25 AM
Lance,
Hope you really do well down under. As a cancer survivor, your book was really was a lift to me, in all ways fortreatment options and mental outlook.
I dont care what anyone says about you. You've done more for cancer and survivors than any one person besides my surgeon, and your unselfishness in your quest to help cure cancer is my model for persistance in human nature.
Have a great race down under - hope for a great placing.
by seannz on January 14, 2009 at 11:58 AM
Love this stuff, keep it coming.
by spinderz on January 14, 2009 at 12:07 PM
Go LanceI I am in Melbourne and am very tempted to travel to Adelaide! I think you should do some recovery rides here in Melbourne. Beach Road, The Dandenongs and Mornington Peninsula are great places to ride!!
by PierreSchneider on January 14, 2009 at 1:21 PM
Fran?s, oui.
Mais j'aime bien Lance.
Impatient d'?e en juillet.
J'habite ?0 km du sommet.
Courage Lance
Pierre - www.hotel-villaelaia.fr
by etsuVol on January 14, 2009 at 1:42 PM
Can we catch the Tour Down Under on the TV in the US?
by pinarelloman on January 14, 2009 at 2:53 PM
yu
by irishpaul67 on January 14, 2009 at 8:52 PM
Lance glad your back go kick some French ass ,I can't wait to see you in the tour de France and watch the French federation wet themselve , live long live strong live lance
by irishpaul67 on January 14, 2009 at 8:55 PM
Lance glad your back I can't wait to see the French federation cry in thief baquets as you kick butt in this years tour live long live strong live lance
by irishpaul67 on January 14, 2009 at 8:55 PM
Lance glad your back I can't wait to see the French federation cry in thief baquets as you kick butt in this years tour live long live strong live lance
by cyclist1 on January 15, 2009 at 2:30 AM
Lance,
Mate, you are only a youngster and have some great years ahead of you yet. As an Aussie, I would love to see an Aussie win the TDU, but failing that happening, you're the man! What you must have done for many unfortunate cancer sufferers over the last 10 years, should result in you becoming a saint! GO LANCE!
by bazza1 on January 15, 2009 at 5:48 AM
Great to see you back in the saddle. - Maybe we will see you at The Tour of Britain in September.
Go Lance!!
by bazza1 on January 15, 2009 at 5:50 AM
Great to see you back in the saddle. - Maybe we will see you at The Tour of Britain in September.
The first time I saw you was on the Col de Forclaz at the 2004 TDF. What a hot day! Will be at Mont Ventoux to see you in yellow again!
Livestrong!
by skcazy on January 15, 2009 at 7:02 AM
Lance ! Do it ! Come practice with us in the Holy Land In Israel you the best winter riding conditions!
by alfist on January 15, 2009 at 7:06 AM
You are my hero since 1998 when I was won the same testical cancer. Now I am a big cycling fan and strong rider in peloton. Sorry, but my english is not so good, I am from Slovenia and wish you good season and strong health...Go HERo, Go
Igor, 37
by alfist on January 15, 2009 at 7:16 AM
Lance, you are my hero since 1998 when I was beat and won testical cancer too. From that time I was a big cycling fan and strong amateur rider in peleton. Wish you a fantastic season and strong health because I am belauve in you. Sorry, my english is not so good, I am from Slovenia (Brajkovi? fan too). GO HERO GO
Igor, 37
by RasMan on January 15, 2009 at 11:01 AM
Great to see you back on the bike. Can't wait for TDF. Hope to see you ion Tour Of Ireland later in the year. All thje best.
by tworide on January 15, 2009 at 2:37 PM
Any chance of sending some of your ex-girlfriends my way?
by amerjg on January 15, 2009 at 11:53 PM
1hr @ Tempo power / 2-3 10-minute MuscleTension Intervals ...... what's that then ?
sounds painful ?!
"You can read more about block training in previous posts" .. could not find these sadly ....
I know from your 2 books (BTW when is book #3 out?) you train like a beast !
Good luck young man - plenty of knockers out there, all the more motivation for you eh ?!
by amerjg on January 15, 2009 at 11:54 PM
1hr @ Tempo power / 2-3 10-minute MuscleTension Intervals ...... what's that then ?
sounds painful ?!
"You can read more about block training in previous posts" .. could not find these sadly ....
I know from your 2 books (BTW when is book #3 out?) you train like a beast !
Good luck young man - plenty of knockers out there, all the more motivation for you eh ?!
sorry if posted twice, browser playing with me ..
by Petropuky on January 16, 2009 at 4:06 AM
GO LANCE GO!
www.petropuky.blogspot.com
by friloux on January 16, 2009 at 11:33 AM
Lance , les cameras sont sur toi , montre a tous tes d?acteurs que tu es le meilleur cycliste au monde .... go!go! LANCE
by mcallister799 on January 16, 2009 at 10:35 PM
An Inspiration to all mankind They broke the mould after you.
Its not about proving them wrong but i know you will.
by hunte001 on January 19, 2009 at 1:06 PM
Lance,
Tour de France victor? Maybe. But, if you lose, you become an interesting but deluded anomaly, whereas, if you decide to become a great lieutenant and help a new champion win, you become the exclamation point at the end of any future sentence that talks about greatness in bicycle racing. It's worth a thought. Either way, I'll be cheering for you.
by YellowMonkey on January 20, 2009 at 12:16 AM
Hello Lance, all the best with your battle for cancer awareness and all the best in Adelaide. A pleasure to see you and the cycling in the flesh in Adelaide on Sunday.
The thing that made me fall over and laugh was the errors in the official program.
The profile of Gert Steegmans has a picture of Carlos Sastre on it!
Did you read that official guide?
I don't know how to post the pictures but it's on my blog
http://monkeyatthecricket.blogspot.com/2009/01/disaster-in-adelaide.html
by davesimcoe on January 20, 2009 at 11:26 AM
Hey everyone, Please help my friend and cancer victim http://pages.teamintraining.org/ntx/rome09/jmirands5h
by davesimcoe on January 20, 2009 at 11:27 AM
Hey everyone, please help my friend and cancer victim, http://pages.teamintraining.org/ntx/rome09/jmirands5h
by Pambo on January 21, 2009 at 11:58 AM
Love watching the aussie lads go well but are stoked you are back Lance. Riding for others will only give you more power, good luck with your message to the world and your events.
by Pambo on January 21, 2009 at 11:59 AM
Love watching the aussie lads do well but stoked you are back and wish you well with your mission and message Lance.
by wiscrider on January 25, 2009 at 10:50 AM
Win or lose on the bike, I see a win on the cancer front. Thanks.
by sunsquirt1064 on February 10, 2009 at 2:07 PM
It was great to see that you won all those Tour de France's in a row. Also to be a survivor of Cancer. Keep on going. I know how it feels to be sick because I have Chron's disease. Go Lance.