Phil's Beginner Century/Gran Fondo (6~9 hrs/wk) + Email Access to Coach: 12 Weeks

This fitness test helps you update your power and heart rate thresholds for Training Peaks.

Warm Up:
15 mins in Z2, 
5 mins as (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
10 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Ex. 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Bench Press: 3 x 10 (Exercise 13)
5. Tricep Kickback: 3 x 10 (Exercise 14)
6. Bent Over Row: 3 x 10 (Exercise 11)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 19)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

M.A.P stands for Maximal Aerobic Power. It refers to the power output you can ride while at your maximal rate of oxygen consumption. These workouts include efforts that are at or just below your M.A.P.

Warm Up:
7 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.

Main Set:
5 mins in Z5 + 4 mins recovery in low Z2,
4 mins in Z5 + 4 mins recovery in low Z2,
3 mins in Z5 + 4 mins recovery in low Z2.

Warm Down:
5 mins in low Z2.

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 12)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 10)
6. Glute Bridge: 3 x 14 (Exercise 16)
7. Spider Climber: 3 x 6 (Exercise 23)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

Warm Up:
20 mins in Z2.

Main Set:
2 x (10 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Warm Up:
5 mins in Z2,
5 x (15 secs in upper Z3 + 45 secs in low Z2).

Main Set: 
11, 9, 7 mins in upper Z3 at 60-70 RPM + 2 mins recovery in low Z2 at 80-100 RPM.

Warm Down:
5 mins in low Z2.