Improve strength

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Improve strength

Author

Giacomo Notari

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:30 hrs

Plan Specs

cycling gran fondo/century intermediate advanced masters power based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Program for improve strength with climb efforts and also others works on climbs.

It also works for raise your FTP and be ready for races by a combination of TEMPO/THRESHOLD efforts

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:47

Giacomo Notari

NG Training - The science of cycling

Training: cycling and indoor cycling plan for all kind of cycling disciplines (road, time trial, track, MTB) for pro, master, experience and novice.

Specialities: Planning Your Racing Season, Mental Skills Training, Off Season Training and Exercise Physiology.

Sample Day 1

1:00:00
30.3TSS
60' easy ride - active recovery

Today is a recovery ride.
Ride smoothly and easily

Sample Day 3

2:19:00
107.4TSS
2h20' strength

Warm-up for 20' and then do 5x1' fast pedaling at Z4 at 100-105rpm with 1' recovery in between.
Ride easy for 15' and then start the strength efforts. Repeat 4 times 5' climb doing
4' @Z3 at 55-60rpm + 1' @Z4 at 85rpm
Recovery 6' in between intervals.
After a 15' easy ride do 15' @Z3 on flat at 95-100rpm before have 20' cool-down

Sample Day 4

2:01:00
93TSS
2h TEMPO

After 30' warm-up do 3x15' @Z3 at 95-100rpm on flat/rolling road.
Recovery 7' in between intervals

Sample Day 6

2:31:00
114.5TSS
2h30' CLIMB

Warm-up for 20' and then ride a solid 20' @Z2 before take 10' easy.
Then do 3x12' climb1st >> @Z3
2nd >> doing a progression Z3 to Z4 and increasing the rpm (4' at 60rpm, 4' at 70rpm, 4' at 80rpm)
3rd >> doing 3' @Z3 + 1' @Z4

Recovery 15' in between intervals

Then ride easy till home

Sample Day 7

3:00:00
115.5TSS
3h endurance ride

Endurance day.
Spend time in Z2 also on climb

Sample Day 8

1:00:00
30.3TSS
60' easy ride - active recovery

Today is a recovery ride.
Ride smoothly and easily

Sample Day 10

2:30:00
117.7TSS
2h30' strength

Warm-up for 20' and then do 5x1' fast pedaling at Z4 at 100-105rpm with 1' recovery in between.
Ride easy for 15' and then start the strength efforts. Repeat 5 times 5' climb doing
4' @Z3 at 55-60rpm + 1' @Z4 at 85rpm
Recovery 6' in between intervals.
After a 15' easy ride do 15' @Z3 on flat at 95-100rpm before have 20' cool-down

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