GC Coaching Virtual Training powered by Zwift | Phases I, II, and III

Average Weekly Training Hours 07:03
Training Load By Week
Average Weekly Training Hours 07:03
Training Load By Week

GC Coaching Virtual Training is a 3 phase program. Each phase consists of 8 weeks of structured and progressive training geared towards cyclists and triathletes of all abilities to get you in the best shape possible coming into Spring. You can easily export all of the workouts to your favorite devices or software to make following your program easy. There is also a closed Facebook group where you can talk directly with your coach and other participating athletes. The best part is you can do these workouts from the comfort of your own home and at any time you want!

Sample Day 1
1:00:00
46.3TSS
T: 3x10 @65-75 RPM

WARM UP:
-10 minutes gradually progressing from Z1 to Z3.
-2 minutes easy
------
MAIN SET:
-3x (10 minutes @Z3 @65-75 RPM + 5 minutes @Z2 between).
------
COOL DOWN:
-3 minutes easy.

Sample Day 8
1:11:00
61.3TSS
T: 3x12 @65-75 RPM

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-3x12 minutes at Tempo zone @65-75 RPM. Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

Sample Day 9
1:05:00
69.2TSS
SST: Spade

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-4x 8 minutes @SST, starting at 92% FTP, and ramping down in 1 minute intervals, to 84% FTP, before ramping back up again.
-Rest for 4 minutes between.
-Keep your cadence between 85-95 RPM.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 15
1:10:00
62.2TSS
T: 2x20 @65-75 RPM

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-2x20 minutes at Tempo zone @65-75 RPM. Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

Sample Day 16
1:05:00
71.3TSS
SST: Potpourri

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-Start with 10 minutes @Sweet Spot
-3 minutes recovery
-3x over/unders (2 minutes @Threshold, 3 minutes @Tempo)
-3 minutes recovery
-Finally, a 12 minute ramp from Tempo to Threshold.
———
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 23
1:00:00
62.7TSS
SST: 5x6 Cadence Changes

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-5x 6 minutes @SST
-The first 3 minutes should be at a comfortable cadence. Minutes 4 and 5 should be at a slightly uncomfortable cadence. Minute 6 should be as quick as you can spin those pedals!
-Rest for 2 minutes between.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 35
1:05:00
80.4TSS
SST: Downright Bitter

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-8 minutes @SST at 95+ RPM
-4 minutes @FTP at 65 RPM
-8 minutes @SST at 95+ RPM
-5 minutes rest
-8 minutes @SST at 95+ RPM
-4 minutes @FTP at 65 RPM
-8 minutes @SST at 95+ RPM
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Shayne Gaffney
|
GC Coaching

We offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your A events or races.