COMMUTERs EVENT Plan 3x1 hour each way FLAT COMMUTE plus 1 x weekend ride

Author

KOM Coaching

All plans by this Coach

Length

16 Weeks

Typical Week

4 Day Off, 7 Bike

Longest Workout

5:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate masters weightloss power based hr based strength base period

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This 16 weeks plan is designed to make the most of your commuting time to boost your fitness and prepare you for a big event.

The plan works on base fitness and strength then builds you to a peak of fitness, tapering for your big event.

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows. All workouts are built in the new workout builder so that you can export them to 3rd party applications

Note: This is designed to be suitable for those who mostly ride on the flat.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:34

Martin Burrows

KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
Personal 'on the bike' coaching

Back to Plan Details

Sample Day 1

1:05:00
69.9271234910267TSS
Commute (to work) Endurance Ride with 15 mins On / 3 Off Tempo

-Warm up.

-Include 3 x 15 minute efforts in zone 3 power with 3 mins recovery back in zone 2 between intervals.

- Ride the intervals in a slightly hard gear so you feel you are 'pushing' a bit (approx 75-85 rpm).

- Aim to spend about 45 minutes or more in zone 3.

Sample Day 1

1:00:00
48.2443560086398TSS
Commute (back home) - Higher cadence practise

WARM UP for approximately 10 minutes - the first 5 mins steady, then include 3-5 seated accelerations up to about 120rpm (in an easy gear) in the last few minutes of the warm up.

Higher Cadence - ALL approximately Zone 2 Include;
3mins @ increasingly higher cadences (eg 95, 100, 105, 110rpm) with 1 minute easy pedalling at your usual cadence in between.

Recover and repeat at slightly higher cadences again (eg 100, 105, 110, 115rpm) with 1 minute easy pedalling at your usual cadence in between.

COOL DOWN for the rest of the ride in Zone 2 @ approx. 90 rpm.

NOTES:
 - For faster pedalling, relax the legs, relax the feet and think about your feet spinning easily in CIRCLES.

Sample Day 3

1:00:00
65.271696827108TSS
Commute (to work) - 8 x 2 min Strength Builder

NOTE: To build Strength the 2 minute efforts need to be in a really HARD gear (low cadence, approx 50-60rpm)

- Warm up well with at least 10 minutes in zone 2, with 3 - 5 higher cadence bursts (120rpm for approx 15 seconds) before starting the Strength Intervals
- Every 5 minutes start with 2 minutes pushing hard up to power zone 4 @ 50-60 rpm, then 3 minutes easy pedalling in zone 2.
- Cool down

As ever, make a note of how it went and how you felt etc below

Sample Day 3

1:00:00
48.2443560086398TSS
Commute (back home) - Higher cadence practise

WARM UP for approximately 10 minutes - the first 5 mins steady, then include 3-5 seated accelerations up to about 120rpm (in an easy gear) in the last few minutes of the warm up.

Higher Cadence - ALL approximately Zone 2 Include;
3mins @ increasingly higher cadences (eg 95, 100, 105, 110rpm) with 1 minute easy pedalling at your usual cadence in between.

Recover and repeat at slightly higher cadences again (eg 100, 105, 110, 115rpm) with 1 minute easy pedalling at your usual cadence in between.

COOL DOWN for the rest of the ride in Zone 2 @ approx. 90 rpm.

NOTES:
 - For faster pedalling, relax the legs, relax the feet and think about your feet spinning easily in CIRCLES.

Sample Day 5

1:05:00
69.9271234910267TSS
Commute (to work) Endurance Ride with 15 mins On / 3 Off Tempo

-Warm up.

-Include 3 x 15 minute efforts in zone 3 power with 3 mins recovery back in zone 2 between intervals.

- Ride the intervals in a slightly hard gear so you feel you are 'pushing' a bit (approx 75-85 rpm).

- Aim to spend about 45 minutes or more in zone 3.

Sample Day 5

1:00:00
48.2443560086398TSS
Commute (back home) - Higher cadence practise

WARM UP for approximately 10 minutes - the first 5 mins steady, then include 3-5 seated accelerations up to about 120rpm (in an easy gear) in the last few minutes of the warm up.

Higher Cadence - ALL approximately Zone 2 Include;
3mins @ increasingly higher cadences (eg 95, 100, 105, 110rpm) with 1 minute easy pedalling at your usual cadence in between.

Recover and repeat at slightly higher cadences again (eg 100, 105, 110, 115rpm) with 1 minute easy pedalling at your usual cadence in between.

COOL DOWN for the rest of the ride in Zone 2 @ approx. 90 rpm.

NOTES:
 - For faster pedalling, relax the legs, relax the feet and think about your feet spinning easily in CIRCLES.

Sample Day 6

2:30:00
105.6TSS
Mixed Endurance Ride on Rolling Roads

Ride alone, with a club or with friends. This will be a varied ride in terms of effort, zones, cadences etc. Mostly aerobic (zones 1 and 2) to build your endurance for longer rides, with some zone 3. On hills, aim to keep your effort relatively steady, rather than really pushing it. The most important thing in this ride is building your endurance, so keep it easy to medium and steady. (There is plenty of chance to go hard on the hills in other sessions!) Use the opportunity to practice group riding, cornering or descending skills, and maintain aerobic endurance.

COMMUTERs EVENT Plan 3x1 hour each way FLAT COMMUTE plus 1 x weekend ride

$49.99 - Buy Now