Chefs Cycle Training Plan: Beginner 6-Month Periodized

Average Weekly Training Hours 06:30
Training Load By Week
Average Weekly Training Hours 06:30
Training Load By Week

A 6-month, hand-built dynamic training program that starts with field testing to establish current fitness. Catered to the beginner, the plan won't take it easy on you, but will start with a manageable work load with proper recovery to best and prepare for the grueling 3-day Chefs Cycle in 2018. Individual training zones are calculated using CTS Methodology and custom flares from Coach AP.

Sample Day 1
1:00:00
53.9TSS
Prep-the-Legs

Follow the workout as prescibed: a good long warm up, with a build of intensity, openers, then tempo and EM to prep for tomorrow's hard workout.

Sample Day 2
1:15:00
71.6TSS
Cycling Field Test (CFT) - 2x8min TT at MAX with 10min RBI

This is to see where we are at and used to establish appropriate training ranges. Follow the workout as prescribed with a good warm up, openers to prepare the legs, then 2x8min all out TT efforts with 10min Recovery Between Intervals (RBI). Finishing up with proper cool down, you'll be done in less than 75min. Give it all you have today!

Sample Day 4
1:10:00
62.4TSS
Verification Workout - 4x8min Steady State with 4min RBI

Aim for 85-95rpms on each SteadyState Interval today, using the #'s calculated from you field test this week.

Sample Day 7
1:00:00
Recovery Miles

Just an easy ride is all we need today. Inside or out, we want a 45-60min recovery ride to flush out the gunk from this week and prepare you for next.

Sample Day 11
1:10:00
69.2TSS
Tempo - 3x10min with 4min RBI

Warm up with easy "endurance miles", then get into the main set of 3x10min Tempo Intervals. 
Aim for 75-85rpms and Tempo Power on each interval, and a reminder that these are done at 7/10 RPE

Sample Day 13
1:30:00
86.3TSS
Tempo Ladder

You'll see variable durations of Tempo intervals today. Warm up, then go right into your first Tempo. Cadence is your choice today. After your final interval, recover, the ride Endurance Miles intensity before your final cool down.

Sample Day 14
1:00:00
Endurance Miles

Lets squeeze in a good calorie burning ride on Christmas Day!

Adam Pulford
|
Carmichael Training Systems

Coaching and running cycling teams is what I do full time. I specialize in 1-on-1 coaching and focus on optimizing performance. Services include training file analysis, LT/VO2 testing, bike fit, nutritional analysis, mountain bike skills, running drills, etc...

I coach the following athletes:
MTB, Cycling, Xterra, Long Course Triathlon, Running, Swimming, Strength & Conditioning.