Author

GC Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

4:30 hrs

Plan Specs

cycling indoor

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Summary

Includes 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.

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

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*

———
COOL DOWN:
-7:30 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 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

Sample Day 15

1:00:00

78.6TSS

4x MAP + Finale

WARM-UP:
-15 minutes warm up, progressing to Tempo.
-3 minutes easy.
------
MAIN SET:
-4x (4 minutes @MAP (max aerobic power) @85-95 rpm, with a 30 seconds FULL GAS kicker at the end. 5 minutes rest between)
------
COOL-DOWN:
-4 minutes easy

Sample Day 16

1:00:00

74.1TSS

SST OU: 2+1

WARM UP:
-13 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
------
MAIN SET:
-3x (2 minutes @93% FTP with 1 minute @103% or 108% FTP). 1 minute easy between. Ideal cadence is 90-100 RPM here.
-4 minutes easy.
-3x (2 minutes @93% FTP with 1 minute @103% or 108% with the finale being @115% FTP!). 1 minute easy between. Ideal cadence is 90-100 RPM here.
------
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 22

0:30:00

13.39TSS

AR: Renewal

WARM UP:
-10 minutes progressing from 25% to 50%.
------
MAIN SET 1:
-4x (Fast cadence efforts to facilitate flushing the legs, but not fatiguing them. Today is an active recovery day, NO HARD EFFORTS!).
------
COOL DOWN:
-2 minutes gradually reducing from 50% to 25%.

GC Coaching Virtual Training powered by Zwift | Phase III

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