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
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
39.7TSS
FTP Test

WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-4 minutes @comfy cadence, easy.
———
MAIN SET:
-3 x 90-second opener Intervals with 3 minutes easy riding after first two, then 5 minutes after last interval to recover before the test.
-Then, 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!
-To make your life easier, use Zwift's native FTP Test (shorter) if you have a Zwift account.

*DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*

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COOL DOWN:
-7:30 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 2
0:40:00
114TSS
Ramp FTP Test // Must be done on a trainer

WARM UP:
-10 minutes Z1 (45% FTP).
———
MAIN SET:
-MAP Ramp Test:
--This test will help to establish your training zones.
--Please do this on a trainer, ideally with ERG mode on.
--We start off at 60% FTP, and increase by 8% every minute, until failure is reached.
--Once you settle into a cadence of your choice you must maintain that cadence, or pedal faster, throughout the rest of the test. For instance, if you ride at 90 RPM for the test you can’t then have your cadence fall off to 85, 80 and even 75 RPM in the final stages. Once you can’t maintain your cadence the test is over, but you must push to this point of failure and not give up!!
--After failure is reached, exit the test and move onto the cool down.
———
COOL DOWN:
-10 minutes Z1.

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
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MAIN SET:
-3x (10 minutes @Z3 @65-75 RPM + 5 minutes @Z2 between).
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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 5
0:20:00
BODY MAINTENANCE: Foundation Training + Foam Rolling

This video will help to get your hips, lower back, middle back, and hamstrings to like you again after all the time you have been spending on the bike. What we are trying to accomplish with this video is to strengthen and stretch your posterior chain muscles (which are always weakest in cyclists) and regain muscular balance.
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Video is here:
https://www.youtube.com/watch?v=4BOTvaRaDjI&t=7s
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After the video spend some time foam rolling:
https://gaffneycyclingcoaching.wordpress.com/2016/01/25/101-foam-rolling/

Sample Day 6
1:30:00
92.5TSS
SST/OU: RED Unicorn (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

Shayne Gaffney
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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.