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Isolation Buster (4 weeks)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Grant Goodman

All plans by this Coach
No Ratings

Length

5 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

We are moving into a difficult period, the days are getting longer and warmer, however we may be been told, advised or chosen to self isolate. In these situations getting on the turbo is a necessary evil, so I have devised a short 4 week plan that I hope will keep you interested in keeping or upping your fitness. I am happy to help answer a few questions on getting things setup, but otherwise this is a self paced and supported programme. If you need more than 4 weeks, then ping me an email and I will offer you extra weeks at a discounted price.

**** Note: If you are a KEY WORKER you get this for free - contact me with your ID for a voucher ******



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:04 hrs 3:00 hrs
1:03 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
6:04 hrs 3:00 hrs
1:03 hrs 0:15 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Grant Goodman

Cycle For Fitness Limited

I work with cyclists from novice to club level to advance their lifetime fitness, endurance and wellbeing.

My coaching is based on science-based workouts and conditioning sessions to help develop resilience and build peak competitive performance specific to their goals.

Plans start with baseline fitness tests, with reviews to fine-tune duration and intensity, continuously optimising performance.

I also offer cycling holidays in Alicante/Valencia region of Spain.

Sample Day 1

0:30:00
20TSS
W1R1- Leg Spin

Do a 30min easy spin to loosen the legs; keep the effort low and choose an easy gear without ERG, spin at between 70 and 90 rpm. if you get out of breathe then select an easier gear.

Sample Day 2

0:15:00
Yoga: Pre-Ride Activation

Choose a yoga sequence that you are familiar with to activate your posterior chain—the calves, hamstrings, glutes, lower, upper and mid-back, as well as your core—the abs and obliques. It’s crucial that you engage these muscles before every ride to give you maximum power, speed and endurance on the bike.

Sample Day 2

0:50:00
62.5TSS
Turbo - HR and Power Zone Test (baseline)

To determine your training zones for the rest of the plan! Warm up on the turbo for 15min, taking your effort levels from 5/10 to 8/10 over 10min gradually then 5min easy. Next do 2x30s efforts at 90% max effort in a low gear, aiming to spin at 100+rpm with 2min easy in between. After the last 2min rest period do a 20min hard effort, aiming to start off at 8/10 effort and try to hold or increase this as you feel able to get your best possible effort out over the 20min. Cool down with 10min cooldown pedalling and record your average power and heart rate over the last 10min of the test and let me know.

Sample Day 3

0:15:00
Yoga: Pre-Ride Activation

Choose a yoga sequence that you are familiar with to activate your posterior chain—the calves, hamstrings, glutes, lower, upper and mid-back, as well as your core—the abs and obliques. It’s crucial that you engage these muscles before every ride to give you maximum power, speed and endurance on the bike.

Sample Day 3

1:15:00
79.47TSS
W1R1 - Recovery Spin.

Very easy recovery spin in small chain ring. Heart rate in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 5

0:15:00
Yoga: Pre-Ride Activation

Choose a yoga sequence that you are familiar with to activate your posterior chain—the calves, hamstrings, glutes, lower, upper and mid-back, as well as your core—the abs and obliques. It’s crucial that you engage these muscles before every ride to give you maximum power, speed and endurance on the bike.

Sample Day 5

2:00:00
122TSS
W1R2 - Aerobic Threshold Intervals 2 hours (ERG on)

2h ride with 30min warm up then 2x20min at Tempo (Z3), the rest zone 2; 30 BPM below your Lactate Threshold. Do not be tempted to go harder as you will compromise the intent of the workout

$15.00 - Buy Now