Browse More Plans

Start-Up Fitness - Novice - Power - 12 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

Rob Lee - Professional Endurance Coach - TrainingPeaks Level 2 Coach - www.rlperformance.co.uk

All plans by this Coach
No Ratings

Length

12 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.

Still have questions about this plan?
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

NOVICE

POWER PLAN

A Training Plan for athletes with the goal of kick-starting the training habit

Before starting this plan you will have good level of personal health.

This plan has a specific focus on developing a regular training habit.

Designed by Level 2 TrainingPeaks coach, and ex-elite MTB racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals in road cycling, ultra cycling, mountain biking, triathlon, marathon and ultra marathon.

For More Information please visit my website at www.rlperformance.co.uk   

Questions? Or to commission a custom plan for your specific race season. Please email me directly at: ride7ds@gmail.com 




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:18 hrs 0:58 hrs
0:31 hrs 0:25 hrs
0:10 hrs 0:10 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:18 hrs 0:58 hrs
0:31 hrs 0:25 hrs
0:10 hrs 0:10 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Rob Lee - Professional Endurance Coach

RLP Coaching

A full time coach specialising in endurance, and ultra endurance, cycle coaching for athletes of all levels. Offering coaching to mountain bike and road cyclists from all over the world. His current clients include an ex-Olympian, two World Champions, and many prominent age-groupers all making their mark in their prospective races. His related performance experience includes, 3 years consulting for Drag2Zero, regional coach for British Cycling, and 6 years as a race team manager and head coach.

Sample Day 1

0:58:00
FTP Test (Estimated 8)

15 minutes warm up
5 minutes as hard as possible
10 minutes recovery
8 minutes as hard as you think you can sustain for the 8 minutes (we are looking for a best average power for 8 minutes here)
15 minutes warm down

Sample Day 2

0:31:00
24.6TSS
Short Peaks

short easy warm up
3 x peaks where power is gradually lifted and then gradually allowed to fall. Stay in zone wherever possible
short easy warm down

Sample Day 3

0:25:00
12TSS
Short Walk

Nothing excessive - today is regeneration, so just a short easy walk/stroll for 20-30 minutes

Sample Day 4

0:37:00
34.3TSS
Gentle Waves

short easy warm up
3 x waves where power is steadily lifted, held, and then more rapidly allowed to fall. Stay in zone wherever possible
short easy warm down

Sample Day 5

0:10:00
Basic Human Movement Work out what stage you are at.

Basic Human Movements are great for assessing functional strength, finding (and then correcting) the gaps in athlete strength, longterm stability and health outside of their sport. . The Baseline that all of us should be able to accomplish should be considered as: Male Athletes 50 regular pushups 12 overhand pull-ups 50 bodyweight squats 2 minute hold of forearm/feet plank Female Athletes 20 regular pushups 5 overhand pull-ups 50 bodyweight squats 2 minute hold of forearm/feet plank . Meeting this baseline indicates that an athlete is stable, strength-wise, to consider weighted workouts in order to develop strength that can be used to compliment their chosen sport. . Mobility and correct form would still need to be assessed by a certified Strength and Conditioning Coach before moving onto weighted exercise. . TODAY we are working out what stage we are at: . STAGE 1 VARIATIONS/Baselines - todays session - do as many as you can of each of the following. Stop each exercise if you cannot do any more reps, or have reached the required number. One set per exercise. . Male Athletes 50 WALL pushups 12 CHAIR ASSISTED pull-ups 50 ASSISTED or WALL squats 2 minute hold of forearm/KNEE plank Female Athletes 20 WALL pushups 5 CHAIR ASSISTED pull-ups 50 ASSISTED or WALL squats 2 minute hold of forearm/KNEE plank The full set takes takes approximately 7 to 10 minutes.

Sample Day 6

0:34:00
27.2TSS
3 x 4 Tempo

short easy warm up
3 x 4 minutes tempo
(4 minutes lower Z2 after each)
short easy warm down

Sample Day 8

0:30:00
21.9TSS
2 x Rising Power

short easy warm up
2 x blocks where power is steadily lifted. Stay in zone wherever possible
short easy warm down

$36.00 - Buy Now