This four-week training plan is an introduction to the concepts and methodology of structured training for cyclists. Whether you are new to cycling in general and want to maximize the fitness gains your new hobby can offer, or you’re an experienced rider that has not previously dabbled in structured training, this plan can help you on your journey to become a fitter, faster cyclist.
The plan walks you through setting up your TrainingPeaks account to integrate with your other training apps such as Garmin Connect and Zwift, helps you establish your current Functional Threshold Power (FTP) and aerobic threshold (LT1), and goes on to prescribe a progressive series of workouts targeting the body’s different energy systems. Included are interval workouts for zones 2 through VO2max.
To complete this course, you will ideally have a stationary ‘smart’ trainer that you can set up in ‘Erg mode’ and a connected power meter. Optionally you can also complete the course out on the open road as long as you have a way to measure power, and optionally, heart rate.
Time needed each week is between 7 and 8 hours.
Monitoring and feedback are not included with the plan, however I’m always available for questions and can usually get back to you within a day. Contact me at igibson24@frontier.com