Spokes "Surviving Lockdown" Training Plan - Beginner or <300 TSS AV P/W
Pav Bryan - Performance Director at SpokesAll plans by this Coach
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This plan is the latest version using all the latest TrainingPeaks features, current for 2020 and has been designed by Pav Bryan - Performance Director at Spokes.
This plan is aimed at those looking to "Survive Lockdown". As our immune systems need to be functioning as effectively as possible, there is only one high intensity session per week, mainly to maintain this component of fitness. There are challenging, but achievable other sessions to help progress your aerobic endurance and fun social rides (with optional solo sessions) to keep your mind motivated during these times.
This plan presumes that you have been riding consistently for at least 2-4 weeks, if you haven't you might consider hitting some of the easier workouts to prepare your body for this plan. 2-4 weeks of around 4 one hour sessions per week would be enough to ensure you have a base to complete this plan.
You can use any method to monitor and complete this training plan; power, cadence, heart rate or rate of perceived exertion, although power is an advantage and you will need to use the session notes for anything else.
You also get further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.
All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power and cadence targets (where applicable).
If you are using heart rate or RPE and would like a plan suited to this, please visit us at -> spokes.fit & we will gladly create a personalised plan for you.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:53 hrs||2:00 hrs|
|0:30 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||5:53 hrs||2:00 hrs|
||0:30 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter