Winter 8-week

Browse Training Plan Store

Back to Plan Details

Winter 8-week

Author

Marcus Bush

All plans by this Coach

Length

8 Weeks

Typical Week

3 Bike

Longest Workout

1:25 hrs

Plan Specs

cycling mountain biking beginner intermediate masters power based tss based

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Be ready for spring training and your first event with progressive intervals to build your FTP and improve pedaling efficiency while maintaining an active, enjoyable lifestyle!

The plan includes two trainer workouts during the week, a weekend ride that could be achieved indoors or outdoors, and an optional Sunday interval session on the trainer.

Use this plan on it's own or pair it with the body and movement training from our partners at Be Sure Footed. Contact us for more information on that intensive 8-week program.

Bush

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:17

Marcus Bush

Bush Builds

Bush Builds offers tailored coaching for anyone who is looking to crush season- or skill-specific goals. How? We match our services to your needs, providing you with a plan that includes everything you need and nothing you don’t.

Sample Day 1

1:00:00
57.5TSS
Tempo 6min

BT: Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.

Sample Day 3

1:17:00
90.8TSS
Ramp Test for LT Power

BT: This is done on an indoor trainer using a powermeter. After warm-up, complete several 4 minute stages with each followed by a 1 minute easy recovery spin. Start with a power load which is about 60-80 watts below what you believe your LT Power to be. For each successive stage increase the power load by 10 watts.

Continue until you cannot finish a complete set or HR is above threshold.

Complete this last 4 minute stage and then start a cool down.

Your average power for the last stage is an approximation of your LT power (or CP60).

Sample Day 5

1:07:00
70.2TSS
SST 4x6

Sample Day 8

0:38:00
34TSS
30-30s

BT: Warm-up well and then do 15-20 x 30 seconds at power zone 4 with 30-second spin recoveries at half of power zone 1. Stop if power drops below power zone 4.

Rolling starts, try to only shift 1 or 2 gears. Accelerate smoothly, without going too hard. Cool down easily and stretch.

Sample Day 10

0:58:00
60.6TSS
Roller Coaster

Sample Day 12

1:16:00
80.4TSS
SST 5x6

Sample Day 15

1:08:30
73.3TSS
Acceleration

No shifting during the intervals. Use a gear and cadence that feels like a steady group pace (15 to 20 mph). I like a range between 2.5:1 and 3:1 gear ratio. From rolling, accelerate for 5 seconds or until you spin out, while going hard but not an all out sprint. The key is cadence and to brace the core with an exhale just before launch. Take note of if you use the same foot each time to begin and end, maybe switch it up. The first may not feel hard, but the exhaustion will over time.

$69.00 - Buy Now