Holohan Coaching Midnight Ride 2020

Author

Holohan Coaching

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Other, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate masters power based tss based

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Summary

Includes Structured Workouts

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Welcome to the Holohan Coaching, Midnight Ride training plan. This plan is aimed at bringing you to peak performance for the Midnight Ride, over the course of 12 weeks. The plan takes in to the specifics of the event, giving you the perfect build up.

The plan is aimed at beginner to intermediate cyclists who have a power meter equipped bike or turbo.

The plan makes use of the weekend, by riding outdoors, when most people have more free time. While keeping things to 1 hour, mid week, with a swift turbo session. Typical training weeks are between 7 and 8.5 hours.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:35

Liam Holohan

Holohan Coaching

Former professional cyclist turned coach. As an engineer graduate, I have a fascination of how the body works and have spent much of my career studying it.

British Cycling Level 3 Road and TT qualified.

ABCC (Association of British Cycle Coaches) qualified.

Training Peaks Advanced Power Certification.

Over 20 years racing experience at all levels of the sport.

I have worked with some of the best coaches, managers and nutritionists in the business and want to share that knowledge with you.

Back to Plan Details

Sample Day 1

1:30:00
106.8TSS
mFTP TESTING

WU:

Progressive warm up, finish with high cadence spin ups. Do these seated, in the little ring. The goal is leg speed, rather than power.
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MS:

When the legs feel ready to go do the first max effort. Max means max! Target a strava segment for motivation (If on the road).

After, ride to a climb or section of road where you can do the next max effort. Don't worry about the number that is set, just got max! There is an element of pacing however, so don't go off too hard. Again, target a segment if on the road.
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CD:

Ride endurance pace for the rest of the ride before finishing with a gentle cool down.

Sample Day 2

1:00:00
30.3TSS
RECOVERY

Nice and easy!

Keep the cadence high and the effort low. Remember, you're not training today, you're aiding recovery! This is when you get faster.

Keep the power down in Z1, little ring.

Sample Day 3

1:00:00
44.2TSS
TORQUE - TURBO

WU:

Progressive warm up. Ending with 3 x 10 second, high cadence, low force sprints. These should be done in a small gear with little resistance. The goal is leg speed, not power.
---
MS:

Torque sprints are aimed at improving your muscle recruitment, making you stronger.

To do the torque sprint, shift in to your sprint gear, eg. 53x14. Stop pedalling and come to a stand still. Now, with maximum force, stay seated and perform and all out sprint, focing the pdeals down. By the end of the sprint you should just about be "getting on top" of the gear.

Easy riding between.
---
CD:

Little ring, high cadence, nice and easy.

Sample Day 5

2:00:00
98.7TSS
TEMPO - ENDURANCE

WU:

Have a progressive warm up, working your way from Z1 to mid Z2. Towards the end of the warm up phase, include 2 x 1' high cadence spin ups (115 RPM<), to wake the legs up for the work to come.
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MS:

For the tempo work, it's best to choose a route that is flat to rolling. Try and limit the amount of junctions and turns. Maintain a good aerodynamic position and don't let your cadence drop as you fatigue. Keep the recovery short, to what is set. If you feel good, shorten it.

The remainder of the ride should be Z2. Comfortable cadence.
-----
CD:

5' to 10' cool down at the end of the ride, little ring, easy riding.

Sample Day 6

1:30:00
59.9TSS
ENDURANCE - SKILLS - SAFE RIDING

The goal today is to improve your safety while out on the road. Watch the below video:

https://www.britishcycling.org.uk/knowledge/skills/sportives-ridesmart/article/izn20151117-Sportives--Ridesmart--How-to-ride-safely-on-the-road---Ridesmart-0

Write down the key points. While riding today, work on those things.
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WU:

Have a gentle 10' warm up. Progress from Z1 to Z2.
---
MS:

Mainly mid to low Z2. Pick a flatter route/rolling route.

Adjust your pace to suit the terrain however. (Drop in to Z1 on the downhill, fine to push in to Z3 on the rises)

Effort should generally be 3/10 for this ride.
You should always be able to hold a conversation.

Work on the key points that you wrote down before the ride.
---
CD:

Finish with a gentle cool down. 5 to 10 min, little ring, Z1.

Sample Day 8

1:00:00
45.2TSS
TORQUE - TURBO

WU:

Progressive warm up. Ending with 3 x 10 second, high cadence, low force sprints. These should be done in a small gear with little resistance. The goal is leg speed, not power.
---
MS:

Torque sprints are aimed at improving your muscle recruitment, making you stronger.

To do the torque sprint, shift in to your sprint gear, eg. 53x14. Stop pedalling and come to a stand still. Now, with maximum force, stay seated and perform and all out sprint, focing the pdeals down. By the end of the sprint you should just about be "getting on top" of the gear.

Easy riding between.
---
CD:

Little ring, high cadence, nice and easy.

Sample Day 9

1:00:00
44TSS
NP - HIGH CADENCE

WU:


Progressive warm up to get the body ready for the work to come. Use a higher cadence than usual. Spin those legs to wake them up!
-----
MS:

During the high cadence blocks, stay around the power that is set, you don't need to go harder, the focus is on max cadence. You will need very light resistance.

For the first 10 secs, spin the legs as fast as you can, then, for the next 10 sec, shift in to an EASIER gear, then again, shift in to an EASIER gear for the last 10 seconds.

Each downshift should improve your max cadence.

Endurance riding between the efforts at your usual cadence.
-----
CD:

Cool down by riding easy in the little ring.

Holohan Coaching Midnight Ride 2020

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