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Cycling Base and Swim Band Build

Author

Jason Walkley

All plans by this Coach

Length

12 Weeks

Plan Specs

cycling indoor beginner intermediate advanced masters weightloss time goal multi day power based hr based pace based tss based strength base period

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Plan Description

This plan can be used if you are unable to run, if you are a swim/bike athlete, or want to add in your own run sessions.

Used to help build a solid base on the bike, work on swim technique and low level strength using swim cords or resistance bands during this COVID 19 Lockdown.

Feel free to ignore the swim cord sessions if that's not your thing and simply work on the bike.

All over Strength and Conditioning sessions included covering all of the pillars of S&C training:
Push
Pull
Squat
Hinge
Press
Rotational Strength

Power Zones we work too:
---
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7:04 hrs 2:30 hrs
3:00 hrs 1:00 hrs
1:26 hrs 0:45 hrs
—— ——
0:00 hrs 0:00 hrs
Workouts Per Week Weekly Average Longest Workout
7:04 hrs 2:30 hrs
3:00 hrs 1:00 hrs
1:26 hrs 0:45 hrs
—— ——
0:00 hrs 0:00 hrs

Training Load By Week


Jason Walkley

Diverse Sports

Diverse sports are here to give advice backed by science

9 x Ironman Finisher (9:16 PB), 3xWorld Championship and 3 x European Championship finisher All top 10 Finishes.
Represented Great Britain Age-Group Team at Sprint, Middle and Long Distance Triathlon, Duathlon.

Level 3 Personal Trainer Coach
Level 4 Sports Massage and Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing
Triathlon & Training Peaks Coach
Blood Lactate and performance tester

Sample Day 1

0:30:00
60.71TSS
RAMP Test 1

The Ramp Test is a progressive assessment that uses gradual increases in Target Power to push you as hard as possible in a short period of time.

The opening minutes of the workout takes place at low enough intensities, It begins with a very light 5 minutes of easy pedalling around 50%FTP, and then Target Power increases every minute, on the minute. Simply match your watts to the Target Power, grit your teeth and hang in for as long as you can.

Typically, the test lasts between 16-20 minutes and really doesn't feel difficult until those final few minutes. It creeps up on you then all of a sudden will smack you in the face. 
At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain target power any longer. If you have a smart trainer with ERG mode then use erg mode for the test and have your trainer set your power/resistance.

Try and stay seated for the entire test, Aero position is fine if that's how you hang, and don't worry about any specific cadence. Simply turn the pedals until you can't reach the goal power any longer. Your test is complete as soon as you grind to a halt, and there is no benefit to continuing once your watts start to fall. If using erg mode then you simply pedal until you grind to a halt. REMEMBER, YOU SHOULD NOT BE ABLE TO COMPLETE THIS TEST AS IT IS LAID OUT YOU SHOULD FAIL BEFORE THE END, THIS IS NORMAL. Begin you're cool down once you have completed your test.

You shouldn't require to be fully recovered ahead of testing, but you should be reasonably rested, well hydrated and properly motivated so you can put in a true all-out effort.

PLEASE NOTE - You shouldn't be able to finish the test, it is not designed for that. If you do then you have not started at a high enough resistance. You'll need to enter a higher FTP in both the training peaks and Zwift settings (if appropriate)

To estimate your FTP after the test open the session in Training Peaks. Go to 'Peaks' and look at you peak one minute power. Then multiply this number by 0.75.

E.g. If peak one minute powers = 300 Watts
300 x 0.75 = 225 Watts FTP.
Update this in your Training Peaks profile (web version, not the app), click 'save' and the session targets will update for you. If using Zwift be sure that both your FTP in Training Peaks and Zwift profiles match.

Sample Day 1

1:00:00
Workout A

This is Workout A in our strength orientated workout that can be done at home or at the gym. There are exercises that are tricky to do at home so I have included modified versions in the videos to help you be able to complete the circuits. 

This should take less than an hour to complete and each exercise should be done for 60 seconds, ideally with no rest period between in each of the blocks of 3 exercises. 

Take 60s rest after each block to move around or prepare equipment for the next block. 

Depending on your fitness and strength aim to complete either 1, 2 or 3 complete rounds. 

If you are starting on 1 or 2 rounds try and gradually progress the rounds every 2 weeks even if it is by a single block. 

This workout can be continued past the 6 week point of this plan if required.

1. SQUAT Circuit:
A- Single Leg Box Squats (use low box if advanced / higher box for beginners)
B- 1 and 1/2 Bottomed Out Squats
C- Jumping Squats

2. PUSH UP Circuit:
A- Handstand Push ups (Kneel on a chair/sofa if required)
B- Rotational Push ups (Kneeling if required)
C- Seal Push ups (Kneeling if required)

3. POSTERIOR HINGING Circuit:
A- Alternating Floor touch Squats
B- Alternating Floor touch Lunges
C- Plyometric Floor touch Gun Drills

4. PULL UP Circuit:
A- Pull Ups
B- Chin Ups
C- Barbell Rollout

5. ABS Circuit:
A- Heels to the Heavens
B- Leg Extensions with V-Up
C - Canoe Crunches

Sample Day 2

1:00:00
52.94TSS
Aerobic Ride 1

A steady state aerobic ride.

Power Zones:
---
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;

Warm up over the first 5 minutes and then settle into your target power for the duration of the session.

Aero position is ideal if you are on the TT bike.

Comfortable RPM throughout.

The effort may be easy but remember to fuel and hydrate.

This isn't a session to be winning any races and going above target. This is not the point of the session and will negatively impact the rest of the weeks sessions.

Sample Day 3

1:00:00
Workout B

This is Workout B in our strength orientated workout that can be done at home or at the gym. There are exercises that are tricky to do at home so I have included modified versions in the videos to help you be able to complete the circuits.

This should take less than an hour to complete and each exercise should be done for 60 seconds, ideally with no rest period between in each of the blocks of 3 exercises.

Take 60s rest after each block to move around or prepare equipment for the next block.

Depending on your fitness and strength aim to complete either 1, 2 or 3 complete rounds. 

This workout can be continued past the 6 week point of this plan if required.  

1. POSTERIOR HINGING Circuit:
A- Towel Bridge Curls
B- Bridge Raises
C- Single Leg Bridges

2. ANTERIOR LUNGING Circuit:
A- Crossover Box Step Ups
B- Reverse Lunges
C- Gun Drills

3. PUSH UP Circuit:
A- Wall Creeper Press Ups
B- Plank to Press Ups
C- Plank to Press Up and Twist

4. PULL UP Circuit:
A- Chin Ups
B- Inverted Row
C- Pull Ups 


5. ABS Circuit:
A- Circular Leg Raises
B- V-Up Tucks
C- Elbow to Knees Sit Up

Sample Day 3

0:45:00
15TSS
DRYLAND SWIM 1 – RANGE OF MOTION

The purpose of this session is to improve your range of motion in three key areas: Streamlining, catch and kicking (shoulders and ankles). Range of motion is one of the most significant limiters to athletes and these exercises will help you improve your mobility while also ensuring you remain stable. ––––––––––––– Video Link: https://youtu.be/sKGx2TpGC_U ––––––––––––– You will need: – Mat or floor space – Tennis ball or equivalent – Foam roller or equivalent – Bands ––––––––––––– Warm up: Follow the instructions of the video 3-6 reps: – Ankle activation – Knee and hip activation – Lunges – Rotation and trunk activation – Shoulders and arms – Neck – Core and shoulder routine –––––––––––– Main Set: 2-3 sets of 10-15 reps, unless specified otherwise: – Scapular fascial release with tennis ball – Scapular Lifts – Supine pull down 2 mins (1 min each arm if you only have one band) Swimming action – Scapular Press ups – Kneeling drive – rotate – press – Sleeper stretch (internal rotation) (30 seconds) 2 mins (1 min each arm if you only have one band) Swimming action – Ankle extension rolling (30 seconds) – Plantar Fascia Rolling (30 seconds) – Heel raise stretch (30 seconds) – Toe raise stretch (30 seconds) – Kneeling stretching (60+seconds) 2 mins Kicking action on your back hands in streamline position –––––––––––– Cool Down: Stretching of the shoulders and lats hold for 3-5 breaths: – Lat stretching – Doorframe raised arm stretch – Door frame lowered arm stretch – Band Over-pass and back (narrowing) – Tricep Stretch (across) – Tricep stretch (above) – Facing wall stretch (palm facing) – Facing wall stretch (palm away)

Sample Day 4

1:00:00
66.81TSS
Sweet Spot Descending 1

Sweet Spot Intervals are great at increasing your FTP over time, these start at the high end of sweet spot and decrease in power throughout.

Power Zones:
---
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;

You should aim to start with a high cadence and lower your cadence with each drop in power. You may need to change gear but try to stick to one gear and aim to use cadence changes as much as possible.

Sample Day 5

1:00:00
70.75TSS
Steady State Intervals 1

Steady State Intervals.

Power Zones:
---
Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;

These types of sessions involved working for longer periods at intensity ranging from Tempo - Threshold.

Steady state intervals are a good opportunity to work on your bike position. For the intervals look to get as aero as you can without sacrificing power.

Think about; keeping upper body still, sit bones anchored on the saddle, back straight, small frontal area, smooth leg speed.

Feel free to sit up between intervals.

See instructions in the blue graph.

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