All-round development from scratch, 15 wks (workout builder format)
Author
Fusion Cycle Coaching
All plans by this CoachLength
15 Weeks
Typical Week
2 Other, 4 Bike, 1 Day Off
Longest Workout
4:48 hrs
Plan Specs
cycling gran fondo/century beginner intermediate masters multi day power based hr based
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Summary
This training plan is designed to prepare you for cycling holiday journeys that involve rides of approximately 100km per day, several days in a row, and involving climbs 10-15km long. However, if you expect to be riding mountainous terrain (lots of long climbs and minimal flat riding), then you should check out my training plan for mountains (search for “train for mountains”), which focuses on increasing elevation gain to distance ratio to prepare for LOTS of climbing. This training plan is more suitable to undulating terrain with some long climbs. It is an all-round training plan for increasing endurance, pedaling efficiency, strength, intensity and ability to handle all terrain. It will also prepare you for riding multiple long days in a row.
This training plan is suitable for those who are newer to cycling or may be returning after a significant amount of time off the bike. It is assumed you can ride for at least 30km or 1.5 hours without stopping, and the distance gradually increases to 110km maximum. The training plan is based on two interval sessions during the week, and one to two training sessions on the weekend. You are also encouraged to do recovery sessions on non-riding days. Several of the sessions incorporate cadence training, so it will be very helpful to have a cadence meter.
You can re-arrange the sessions as needed (unless specified otherwise), and add in any one-off events you want to do. Some of the sessions will be tough, but there is a good balance between hard work and recovery. And the hard work will pay off when you are feeling strong on the bike! The sessions are varied so that you don't get bored doing the same thing each week. Each session provides the interval set in Workout Builder format, plus additional instructions in the text, and explains WHY you are doing the intervals. The workouts are power-based, but can easily be adjusted to heart rate or rate of perceived exertion using the Workout Builder. In week one of the program, a threshold test is included so that you can check you power training zones. Instructions are included for how to do this. If you have any questions before you start, please contact Emma at emma@fusioncyclecoaching.com.
Stats
Sample Day 1
This session can be done on a flat road or a climb that takes approx 4min to climb.
The SE efforts should be done at a cadence of 60-65rpm, but if you have any knee issues or knee pain then increase the cadence a bit to 70rpm or higher if you need to. Use your gears to maintain your cadence in the right range.
Do each effort as hard as you can, say 6 out of 10 effort level. They must be seated, and focus on keeping your core strong, keeping your upper body still, your hands relaxed on the handlebars, your shoulders relaxed, and using your leg muscles. Really focus on using your glutes and hamstrings, and keeping your pedaling motion circular and all energy directed into forward motion, no rocking side to side.
Recovery after each effort is back to the start.
After the SE efforts, do 3 x 1min high cadence efforts (100-110rpm). This will help clear some of the lactic out of your muscles from the efforts.
Sample Day 3
Warmup for 5-10min at a steady but not hard pace (4/10 effort level).
Then do 4 sets of single-leg pedaling drills. Each set is:
30sec right leg only, 90pm, 6/10 effort level
30sec both legs, recovery pace
30sec left leg only, 90pm, 6/10 effort level
30sec both legs, recovery pace
Repeat this set times 4, total of 8min.
Then do 5min at 3/10 effort level.
Then do 2 sets of 8min cadence drills, with 5min recovery in between sets.
Each set is done at 6/10 effort level for the whole set:
1min 60-70rpm
1min 100-110rpm
Repeat 4 times for a total of 8min.
Then do 5min at 3/10 effort level.
Then repeat the 8min set.
Finish with 10min cooldown, easy pace.
Sample Day 5
This is a test to figure out your threshold power or heart rate so that you can set up or check your training zones.
Do a good warmup, at least 20-30min with 3 x 2min hard efforts.
The test should be done on a course that is all uphill and should take you 25min to ride.
Ride the test course like a time trial, you only need to complete a 25min effort so once you get to 25min you can stop and catch your breath!
Don't start out too hard, do the first 2-5min a little easier than you think, and you can always push harder for the last 5min.
Then do a good cooldown at the end, at least 15min easy riding.
HOW TO CHECK OR SET YOUR TRAINING ZONES:
Heart Rate threshold - the MINIMUM heart rate you had for the 25min test (so make sure your heart rate is up before you start the test)
Power threshold - the NP (normalised power) you had for the 25min test
In Training Peaks, at the top right hand side of the screen, click on your name, then open the settings. Go into the "zones" section. Enter your threshold power or threshold heart rate.
For power: choose calculation method "threshold power" and type "Andy Coggan (6)", calculate and apply the new zones, and remember to save and close the box.
For heart rate: chose calculation method "lactate threshold" and type "Joe Friel for Cycling". calculate and apply the new zones, and remember to save and close the box.
Sample Day 6
Options:
1. Group ride (as hard as you choose)
2. Social ride or recovery ride
3. Day off
Sample Day 7
Options:
1. Gym day - ideally you will have one to two days per week for strength training to support your cycling.
2. Recovery ride - if you select this option, try to keep the ride below an hour in duration, all small chain ring and heart rate zone 1-2.
3. If you're feeling really tired, take the day off and get some extra sleep.
Sample Day 8
This session can be done on a flat road or a climb that takes approx 4min to climb.
The SE efforts should be done at a cadence of 60-65rpm, but if you have any knee issues or knee pain then increase the cadence a bit to 70rpm or higher if you need to. Use your gears to maintain your cadence in the right range.
Do each effort as hard as you can, say 6 out of 10 effort level. They must be seated, and focus on keeping your core strong, keeping your upper body still, your hands relaxed on the handlebars, your shoulders relaxed, and using your leg muscles. Really focus on using your glutes and hamstrings, and keeping your pedaling motion circular and all energy directed into forward motion, no rocking side to side.
Recovery after each effort is back to the start.
After the SE efforts, do 3 x 1min high cadence efforts (100-110rpm). This will help clear some of the lactic out of your muscles from the efforts.
Sample Day 9
Options:
1. Yoga & stretching
2. Gym strength work
3. Core strength work (could be incorporated into either of the above)
4. Day off