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Go Faster Cycling -- Cyclo Sportive- Rolling hill course - 8 Week Beg./Inter. Plan

Author

Hunter Allen for Go Faster Cycling

No Ratings

Length

8 Weeks

Plan Specs

cycling gran fondo/century beginner intermediate power based tss based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

This Go Faster Cycling Cyclo-Sportive plan written by Hunter Allen will get you ready for the repeated nature of smaller hills interspersed with some longer climbs. Be prepared to do climb after climb and feel strong at the end!

This plan is for the beginner cyclist with 10-12 hours to train each week.

It is made to progressively work all the energy systems so that you'll be able to survive the distance with endurance, get over the hills and climbs along the way.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10:40 hrs 5:00 hrs
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Workouts Per Week Weekly Average Longest Workout
10:40 hrs 5:00 hrs
—— ——

Sample Day 1

1:05:00
76.6TSS
FTP-Functional Threshold Power Test FTP 1 x 5 & FTP 1 x 20 (1:05)

WU: Warm up for 20+ minutes of riding, starting out at Active Recovery (Power Z1, HR Z1, RPE <2) and gradually moving into Endurance (Power Z2, HR Z2, RPE 2-3). During the warm-up complete 3 x 1-minute efforts of “fast pedaling” at 110 RPM cadence or above.
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MS1 – Once warmed up, complete a 5-minute effort at your perceived threshold. This is a hard effort but not all out. It should be hard to breathe but not leave you breathless. Once complete, ride in your Active Recovery (Power Z1, HR Z1, RPE <2) for 10 minutes, spinning and recovering then move to MS2.
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MS2 – TEST. Now that you are fully open and warmed up, let’s go for a killer 20 minute test result! Find a long stretch of road or preferably a low grade climb where you can ride for 20 minutes without interruption. Set your lap function and KILL IT! Really go hard here, but don’t start too hard! A secret tip: hold back a little bit in the first 2-3 minutes then really push! Let your body prepare to handle the lactate generated by this type of effort. Make sure you are recording power, heart rate, and/or distance so we can measure the results.
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CD: Spin for 15 easy minutes to shake off the pain!

Sample Day 2

2:01:24
123.3TSS
ENDURANCE with NP Bursts 21 x :12/3 (2:00)10' CD

WU: 10-15 minutes working from Active Recovery training zone into Endurance with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (PW: Level 2 / HR: Zone 2 / RPE: 2-3) and hold this pace for the next 1 hour. Within this hour, do a 12 second out-of-the-saddle burst every 3 minutes, targeting over 200% of FTP. Make sure cadence stays high. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery.

Sample Day 2

2:00:00
ENDURANCE with BURSTS (2:00)

WU: 10-15 minutes working from Active Recovery training zone into Endurance with 2-3 x 1 minute Fast Pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (PW: Level 2 / HR: Zone 2 / RPE: 2-3) and hold this pace. Do a 10-12 second out-of-the-saddle burst every 3 minutes, targeting over 200% of FTP. Make sure cadence stays high. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery.

Sample Day 3

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 4

1:40:00
105.6TSS
TEMPO 1 x 30 & ENDURANCE 1 x 50 with FTP Fast Pedals 10 x :60/2 (1:40) 10' WU/CD

WU: 10 minutes working into ENDURANCE (PW: Level 2 / HR: Zone 2 / RPE: 2-3), with 3 x 1-minute fast pedals to wake up legs.
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MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 40-minute TEMPO ZONE: Z3 (000w-000w) effort. Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected). Ride all other times at ENDURANCE Z2 (000w-000w) pace, flat to low grade climbing. Ride for 10 minutes in ACTIVE RECOVERY Z1, then go on to MS2.
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MS2: Complete 10 x 1-minute HIGH CADENCE FAST PEDALS targeting 135+ RPM, with 2-minute rests between intervals.
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CD: 10 minutes of easy spinning in ACTIVE RECOVERY.

Sample Day 5

2:30:00
144.7TSS
ENDURANCE & TEMPO 1 x 30 (2:30) 10' WU/CD

WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
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MS: Building Endurance today! Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 30-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
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CD: 10 minutes of easy spinning.

Sample Day 6

2:00:00
106.3TSS
ENDURANCE Ride (2:00) 10' CD

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

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