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Mountain Bike 8 week Threshold power improver

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

All plans by this Coach
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Length

8 Weeks

Plan Specs

cycling mountain biking beginner intermediate advanced masters power based

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Plan Description

Build your FTP with sweet spot, climbing, base building and tempo based sessions over 8 weeks to improve your threshold power



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:32 hrs 2:18 hrs
Workouts Per Week Weekly Average Longest Workout
4:32 hrs 2:18 hrs

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Sample Day 1

0:58:00
55TSS
1 hour TT pz#2-3 aerobic build #2

Warm up
11' min easy spin, build to 70% in last 5'
2' easy recovery
6' @ 80-85% cadence of 95-105rpm
2' easy recovery
2 x (15" fast - 15" easy, 30"/30", 45"/45", 60"/60"). Set 1 = 108rpm, Set 2 = 75rpm
8 mins at 70% ftp
8 mins at 80% ftp
8 mins at 90% ftp
10 min cool down at 65-70% of max hr

Sample Day 3

0:47:00
35.2TSS
Sweet Spot 10 x 1 minute

BT: long warm up in zone 2 building to top of zone 3, then ease back for 5 mins to zone 1
you will need a road that has a slight gradient
staying seated perform 10 x 1 min efforts in sweet spot @88-95% of your FTP with 2 min recoveries in zone 1-2
long cool down

Sample Day 5

0:50:30
50.2TSS
5x 4 mins varying types

warm up

5 mins easy build
3x (30 secs left leg / 30 secs both / 30 secs right leg ILT)
2 mins easy
2 x 30 secs sprints
90 rest

Main

5x4 mins sprints - 2 mins recovery

1. Solo breakaway
2. Small group breakaway chaingang
3. Climbing attacks @ 45 secs x 5
4. Time trial effort
5. Holding onto faster rider in a time trial effort

4 mins recovery

Cool down

5 mins

Sample Day 7

1:20:00
64.8TSS
3 x 10 mins and 5 mins climbs

Warm-up: 15:00
1st climb: 15:00
Recovery: 3:00
2nd climb: 20:00
Recovery: 5:00
3rd climb (Mt. Sufferlandria): 20:00
Recovery: 7:00
4th climb: 8:00
Recovery: 2:30
Flat, fast run-in to finish: 7:30
Cool-down: 4:00

Sample Day 8

1:00:00
51.9TSS
Endurance & 30 secs sweet spot bursts 1 hour

warm up 10 mins easy riding @ 56-75% ftp or 69-83% of AT
main set
45 mins endurance <75% ftp with 10 secs bursts every 5 mins @ 90% ftp
5 x 30 secs sweet spot 88-93& of ftp 30 secs zone 1 off
cool down 5 mins easy 56-75%

Sample Day 10

0:52:00
38.4TSS
Sweet Spot 6x2

BT: long warm up in zone 2 building to top of zone 3, then ease back for 5 mins to zone 1
you will need a road that has a slight gradient
staying seated perform 6x 2 min efforts in sweet spot @88-95% of your FTP with 2 min recoveries in zone 1-2
long cool down

Sample Day 12

1:00:00
58.32TSS
20@ #2, 20 @ #3

warm up and cool down 10 mins in hr#1-2
ride for 30 mins staying in mid level 2 then move into hr#3 for 30 mins
this is to build low level aerobic fitness, lung capacity

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