Cycling - 10 Weeks to Power and Speed (with Computrainer Workout Files)

Average Weekly Training Hours 07:24
Training Load By Week
Average Weekly Training Hours 07:24
Training Load By Week

This plan is designed to improve cycling fitness and will be suitable for any racing cyclist or recreational rider as well as triathletes trying to improve their bike leg. The format of the plan includes an initial testing week, 8 weeks of focused training and a follow-up testing week. This plan includes a Computrainer workout file for each cycling ride, which makes following the program and ensuring that the training dose is correct very easy. Files are a mix of both .crs (course) and .mrc (workouts) format, and require installation of the Multi-rider program. MRC workouts are based on percentage of threshold power, so once you have performed your initial test, simply plug that threshold power in and workouts will be adjusted to the appropriate level for your fitness. If you feel you are making gains during the training plan, having a good day or a bad day, it is easy to toggle your threshold setting up or down with the Computrainer handlebar controller to make necessary adjustments.

Sample Day 3
0:30:00
Functional Training

Functional training refers to a combination of strength, core stability and range of motion work. Our emphasis is less on creating physically stronger people and more on developing balanced, athletic people. This first week will focus on familiarization of a quick basic functional training routine. (1 set only) Refer to www.visionquestcoaching.com -> Training Tips for video illustrations of many of these movements and other variations.

Warmup: 5-10 minutes on the foam roller, including the pec stretch as well as loosening up tight areas in the glutes, quads, IT bands, hamstrings and calves.

Core Stability:
- 60 seconds front planks
- 30 seconds side planks (each side)
- 15 reps bridge with 5 second hold
- 50 reps lateral band shuffles (each direction)
- 15 reps ball reverse hyperextension

Strength:
- 15 sumo squats
- 15 lunges (each side)
- 15 hamstring curls on stability ball
- 15 pushups
- 15 pullups (or lat-pull downs)

Cooldown: more light foam roller work and stretching, especially for hip flexors, glutes and hamstrings.

Sample Day 4
1:15:00
VO2 and Sprint Testing

Warmup: Over 10 minutes, progress steadily from easy (60% threshold power, RPE 2-3) up to hard (90-100% threshold power, RPE 8-9). Spin easy for 5 minutes. Some athletes may need a longer warmup at lower intensity to feel ready to perform.

Testing: Complete 4 minutes as hard as you can go. Effort should be reasonably steady over the course of the 4 minute test. Record avg power, avg HR, avg cadence, and distance covered. Rest 10-15 minutes, spinning easily. Complete 2x10 second all-out standing sprints. Record peak power and peak speed. Rest 5 minutes spinning easily between the two sprints.

Cooldown: 10-15 minutes easy spinning. More if desired.

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CT Users: Warmup and calibrate your computrainer. Complete the 15 minute Warmup file. Ride the 4 minute test course, stopping the ride when you hit the 4 minute mark (you will not finish the full course). Rest 10-15 minutes, spinning easily, then reload the course. In the options menu, switch the setting from recording average power to peak power (not necessary if you are using a bike mounted power meter). Ride easily until you are ready to sprint, and then explode out of the saddle for 10 seconds. Spin easily for 5 minutes, reload the course and repeat your second sprint. Cooldown as needed.

Sample Day 5
0:30:00
Functional Training

1 set only to continue familiarization with exercise routine.

Refer to www.visionquestcoaching.com -> Training Tips for video illustrations of many of these movements and other variations.

Warmup: 5-10 minutes on the foam roller, including the pec stretch as well as loosening up tight areas in the glutes, quads, IT bands, hamstrings and calves.

Core Stability:
- 60 seconds front planks
- 30 seconds side planks (each side)
- 15 reps bridge with 5 second hold
- 50 reps lateral band shuffles (each direction)
- 15 reps ball reverse hyperextension

Strength:
- 15 sumo squats
- 15 lunges (each side)
- 15 hamstring curls on stability ball
- 15 pushups
- 15 pullups (or lat-pull downs)

Cooldown: more light foam roller work and stretching, especially for hip flexors, glutes and hamstrings.

Sample Day 6
1:30:00
Tempo Ride

Warmup: 15-20 minutes of gradual buildup to threshold power, including 5 minutes of easy riding before starting the intervals.

Workout: 2x30 minute Tempo Intervals at 85% of threshold power. Spin easy for 5 minutes between intervals. During each interval maintain constant power/effort, but alternate 5 minutes at normal cadence (85-95 rpms) and 5 minutes at low cadence (50-60 rpms).

Cooldown: 10-15 minutes easy riding. More if desired.

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CT Users: Load the attached tempo course and follow the workout instructions above, using gearing to adjust workload and cadence for diferent segments just as you would outside.

Sample Day 7
3:00:00
Aerobic Testing

Ride at a steady pace and consistent cadence (85-95 rpms) throughout the this ride. Duration should ideally be up to 3 hrs, but can be as little as 90 minutes if you are time constrained or do not have the fitness to ride three hours. Target effort should be lower for a longer ride, and slightly higher for shorter rides:

- 1.5 hrs = 75-80% threshold power (RPE 5-7)
- 2 hrs = 70-75% threshold power (RPE 5-6)
- 2.5 hrs = 65-70% threshold power (RPE 4-5)
- 3 hrs = 60-65% threshold power (RPE 3-4)

Record avg. power, avg. HR and RPE for the ride.

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CT Users: Ride the attached course at the target efforts prescribed above. Be sure to use the HR monitor as well and keep track of the relationship between your power and HR.

Sample Day 9
1:00:00
Threshold Progression

The full 8 weeks will focus on a slow progression in duration of threshold work at constant power. In this first workout there will only be 24 minutes of threshold work, but by the final workout you'll build to 45 minutes of total work.

Warmup: progress from easy to hard over 10 minutes. Rest 5 minutes before starting the first interval.

Workout: 3x8 minutes threshold with 5 minutes rest. Target about 95% of your threshold number, or ~90% of the peak 20 minute test value. (RPE 7-8).

Cooldown: 10-15 minutes easy spinning.

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CT Users: Download the attached workout. There will be a new file each week to build in the increases in interval duration. The computer will make all necessary resistance adjustments for you, there is no need to shift gears during the ride.

Sample Day 10
0:30:00
Functional Training

After a couple times through this workout, you should be more familiar with the exercises and able to move through them more quickly. Increase to 2 sets, warming up, then rotating through all the core stability exercises and strength exercises in circuit before coming back through them a second time, concluding with the cooldown stretching.

Warmup: 5-10 minutes on the foam roller, including the pec stretch as well as loosening up tight areas in the glutes, quads, IT bands, hamstrings and calves.

Core Stability:
- 60 seconds front planks
- 30 seconds side planks (each side)
- 15 reps bridge with 5 second hold
- 50 reps lateral band shuffles (each direction)
- 15 reps ball reverse hyperextension

Strength:
- 15 sumo squats
- 15 lunges (each side)
- 15 hamstring curls on stability ball
- 15 pushups
- 15 pullups (or lat-pull downs)

Cooldown: more light foam roller work and stretching, especially for hip flexors, glutes and hamstrings.