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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

GC Coaching

All plans by this Coach
No Ratings

Length

24 Weeks

Refund Policy

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.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:08 hrs 4:30 hrs
—— ——
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6:08 hrs 4:30 hrs
—— ——
0:30 hrs 0:30 hrs

Training Load By Week


Shayne Gaffney

GC Coaching

Shayne is a USA Cycling Level 1 (expert level) certified Coach, Workout Content Editor at Zwift, a USA Cycling Power Based Training Certified Coach, a Precision Nutrition Level 1 Certified Coach, a US Military Endurance Sports (USMES) affiliated Coach, and USA Olympic Committee Safe Sport certified. He is the Founder of GC Coaching and the creator of Zwift’s “Build Me Up”, “Pebble Pounder”, and “201: Your First 5k” Flexible Training Plans. He has also been involved with Zwift Academy since 2019.

Sample Day 1

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
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Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

Sample Day 2

1:00:00
80.4TSS
Power Testing (FRC + VO2 + FTP)

WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-2 minutes @comfy cadence, easy.
———
MAIN SET 1 - FRC Test:
-1 minute FULL GAS.
-There is no trick to pacing here, you literally want to drive yourself to absolute failure over the course of a minute.
-This test shows us how strong your anaerobic metabolic system is.
———
MAIN SET 2 - VO2 Max Test:
-5 minutes FULL GAS.
-Start off hard, but not too hard that you blow up by the end. Aim to steadily increase the wattage over the course of 5 minutes with the last minute being your highest power.
-The goal here is to capture your best 5 minute power to estimate what your power @VO2 Max is, as well as further reduce your anaerobic contribution during the FTP test.
———
MAIN SET 3 - FTP TEST:
-20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go!
-Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!
-This test shows us how strong your aerobic metabolic system is.
———
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 3

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 4

1:00:00
57.5TSS
SST: 4x6

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:
-4x6 minutes @SST Zone @90+ RPM.
-Rest for 4 minutes between sets.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6

1:30:00
92.5TSS
SST/OU: 1' + 30"

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x 1 minute Spin Ups (110+ RPM) @Threshold zone+, 1 minute easy.
-5 minutes easy
———
MAIN SET:
-4x 9 minutes alternating between 1 minute @80% FTP, and a 30 second surge effort (110+ RPM) @105% FTP.
-Then 20 minutes @75% FTP.
———
COOL DOWN:
-6 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 7

1:30:00
82.7TSS
SST: Pedaling Efficiency Drills + 10 Minute Pyramid

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
------
PEDALING EFFICIENCY DRILLS:
-We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.
---
-Single Leg Drill - Unclip 1 leg and rest it on the trainer or let it hang off to the side. Continue to pedal with the 1 leg clipped in for 30 seconds. Really work on pedaling with no dead spots in the pedal stroke and maintaining the same cadence you had with 2 feet. After 30 seconds, clip both feet in and then unclip the opposite side performing 30 seconds on that leg. Perform 4 times each leg.
---
-Spin-ups - Really easy gear here. Spin your legs as fast as you can (ideally 110+ cadence) without your bum bouncing in the saddle or lurching back and forth. Strong core and bum planted! 30 seconds spin-ups, 30 seconds rest, 4 times.
------
MAIN SET:
-5x 8 minutes @SST in pyramid format.
-We start at 75% FTP and top off at 85% FTP before going back down again.
-2 minutes rest between intervals here. Intentionally short to keep that heart rate elevated!
-Keep your cadence between 85-95 RPM.
------
COOL DOWN:
-7 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 8

0:30:00
BODY MAINTENANCE: Core and Stability

PICTURES OF EACH EXERCISE ATTACHED TO PAPERCLIP UP TOP.
------
Plank: 2x up to 3 minutes
Side Plank: 2x up to 3 minutes each side
Bird-dog: 2x30 reps total, alternating sides
Superman: 2x15 reps, hold for 3 seconds
Single-leg Bridge: 2x15 reps each side
Dead-bug: 2x30 reps total, alternating sides

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