4 Month B2VT Training Plan (Start on Feb 13th, 2017)

Average Weekly Training Hours 06:10
Training Load By Week
Average Weekly Training Hours 06:10
Training Load By Week

This is a 16 week training plan for the 2017 B2VT. This plan has 4 days a week of on bike work, with an optional 5th day, accompanied by 1 day a week of off-bike body maintenance and core strengthening work. This plan is also progressive in terms of both volume and intensity which leads up to a taper before the ride. If the athlete needs to reduce the volume of a workout, they should do so by removing an ENTIRE interval versus reducing the length of each interval. Then, they are required to perform 80 burpees for their insubordination ;-) Also, each athlete should perform an FTP / LTHR test the week before the plan starts to ensure they are training in the proper zones. Information regarding how to test your FTP / LTHR can be found here: https://gaffneycyclingcoaching.wordpress.com/2015/11/17/what-is-ftp-how-do-we-test-it-and-why-do-we-use-it/ Information regarding how to set your training zones post test can be found here: https://gaffneycyclingcoaching.wordpress.com/2015/11/21/what-are-the-power-training-zones-and-what-do-they-mean/ OK GO!

Sample Day 1
1:00:00
FTP Test (20 minute) (IF NOT DONE THE PREVIOUS WEEK)

WARM UP: (15 minutes total) -10 minutes gradually progressing from Active Recovery zone to Endurance zone. -3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy. -2 minutes easy ——— MAIN SET: -You may do this on Zwift, use the Sufferfest Rubber Glove video, or outdoors. As long as there is a 20 minute ALL OUT effort. -If done on your own... -Perform 20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go! ——— COOL DOWN: (10 minutes total) -10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 1
0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 2
1:10:00
SST: 3x10

WARM UP: (15 minutes total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET (45 minutes total)
-3x10 minutes @SST (Sweet Spot) Zone @90+ RPM.
-Rest for 5 minutes between sets.
———
COOL DOWN: (10 minutes total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 3
1:00:00
VO2: 5x 2's

WARM UP: (15 minutes total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET
-5x 2 minutes @VO2 Max Zone @85-95 RPM.
-Rest for 5 minutes between sets.
———
COOL DOWN: (10 minutes total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 4
1:10:00
Leviathan Practice (low cadence climbing)

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET: (44 mins total)
-Perform 4x8 mins @Tempo zone, @cadence ideally <60 RPM being sure to stay seated the whole time. Keep the cadence slow and torque high for these!
-Endurance Zone for 5 minutes between efforts.
------
COOL DOWN: (10 mins total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6
1:30:00
OUTDOOR OPTION, SAT OR SUN: E: Endurance/Tempo Ride

WARM UP: (15 mins total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET (1 hour)
-Ride for 1 hour @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN: (10 mins total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6
1:10:00
INDOOR OPTION: SST: 3x10

WARM UP: (15 minutes total)
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET (45 minutes total)
-3x10 minutes @SST (Sweet Spot) Zone @90+ RPM.
-Rest for 5 minutes between sets.
———
COOL DOWN: (10 minutes total)
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Shayne Gaffney
|
GC Coaching, LLC

We offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your A events or races.