Weekly Training Schedule (Weeks 1, 2, and 3)

    Monday: Neuromuscular Recovery (1h 15')

    Flat terrain. Extremely easy gear (34x21 or 39x25). Target power strictly locked in Z1 (<55% FTP). Cadence above 95 RPM. This session is designed exclusively to flush out toxins from muscle fibers and promote capillarization without stressing the nervous system.

    Tuesday: Lactate Tolerance Intervals - Sweet Spot (2h)

    Flat or rolling terrain. After a 30' warm-up, perform 3 sets of 15 minutes in the Sweet Spot (88-93% FTP) at 90 RPM. 8-minute recovery in Z2 (Endurance) between sets.

    Wednesday: Extensive Endurance / Medium Zone (3h - 3h 30')

    Rolling route. Manage flat sections in Z2. Face all medium climbs (up to 20 minutes) consistently in the mid-section of Z3 (75-82% FTP), maintaining a cadence of 80-85 RPM. Strictly avoid surges or out-of-the-saddle attacks at the crest of the climbs.

    Thursday: Neuromuscular Overload and Cadence Drops - Fartlek (1h 30')

    Flat terrain. Include 6 blocks within the session structured as: [3 minutes in Z5 (105-110% FTP) at 100 RPM + 3 minutes recovery in Z2].

    Friday: Total Rest or Bike Maintenance (45')

    No muscle workload. Take care of your hardware: check pedal bolt torque, inspect disc brake pad wear, and deeply clean the chain before applying dry chain wax.

    Saturday: Activation and Micro-Tapering (1h 15')

    High-cadence spin. Insert 3 flat efforts of 30 seconds at 115% FTP (sub-maximal) to open up the lungs and wake up the neurogenic system ahead of Sunday's long ride.

    Sunday: Race Simulation / Alpine Long Ride (5h - 6h)

    The key block of the week. Target: accumulate between 2,000m and 3,000m of total elevation gain. Long climbs (over 45 minutes) must be tackled in Z4 (90-95% FTP) for the first two passes, dropping to Z3 for the final ascent if glycogen levels begin to deplete.