GC Coaching Virtual Training powered by Zwift | Phase III

Author

GC Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:30 hrs

Plan Specs

cycling indoor intermediate base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:37

Shayne Gaffney

GC Coaching

I 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 target events or races.

Back to Plan Details

Sample Day 1

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 2

1:00:00
70.4TSS
SST OU: 2x 20 (5+5 | 2.5+2.5)

WARM-UP:
-13 minutes warm up, progressing to Tempo.
-2 minutes easy.
------
MAIN SET:
-2x (5 minutes @93% FTP, 5 minutes @88% FTP @95+ RPM).
-3 minutes easy.
-4x (2.5 minutes @93% FTP, 2.5 minutes @88% FTP @95+ RPM).
------
COOL-DOWN:
-2 minutes easy

Sample Day 3

1:00:00
60.8TSS
Strength: May The Force Be With You

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:
-Every 4 minutes perform a Force Rep (10 total)
-Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort!
-In between force reps, spin easy at endurance zone
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 5

1:30:00
79.7TSS
SAT OR SUNDAY - OUTSIDE IDEALLY: E: Endurance/Tempo Ride

WARM UP:
-20 minutes gradually increasing your effort until you feel ready to go!
------
MAIN SET:
-Ride for 1 hour @Endurance/Tempo zone.
-Keep your cadence in a comfortable range and your effort steady.
------
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 6

1:07:00
85.9TSS
T: 2x20 w/ Bursts

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. Perform a 30 second ALL OUT burst effort every 3 minutes.
-Rest for 5 minutes between sets.
------
COOL DOWN:
-Gradually reduce from Endurance Zone to Active recovery zone for 5 minutes.

Sample Day 8

1:00:00
76.8TSS
4x MAP

WARM-UP:
-15 minutes warm up, progressing to Tempo.
-3 minutes easy.
------
MAIN SET:
-4x (4:30 minutes @MAP (max aerobic power) @85-95 rpm, 5 minutes rest between)
------
COOL-DOWN:
-4 minutes easy

Sample Day 9

1:00:00
71.5TSS
SST OU: 2x 20 (8+2 | 2+2)

WARM-UP:
-13 minutes warm up, progressing to Tempo.
-2 minutes easy.
------
MAIN SET:
-2x (8 minutes @93% FTP, 2 minutes @88% FTP @95+ RPM).
-3 minutes easy.
-4x (2.5 minutes @93% FTP, 2.5 minutes @88% FTP @95+ RPM).
------
COOL-DOWN:
-2 minutes easy

GC Coaching Virtual Training powered by Zwift | Phase III

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