Chasing Epic 8 Week Intermediate

Average Weekly Training Hours 08:32
Training Load By Week
Average Weekly Training Hours 08:32
Training Load By Week

This training plan is designed for a Chasing Epic athlete who rides about 3-4 times per week. The plan includes cycling workouts specifically designed to prepare you for the demands of your Chasing Epic adventure.

It is very important when following a periodized training plan such as this one, that you consider nutrition and recovery time to be as important as the actual training itself. In addition, you should try to get at least 7.5 hours of good sleep every night. If you have any questions about the details of the plan, please feel free to contact me at throughthewallinfo@gmail.com. Keep the rubber down and pedal hard!

About the Author:

Hello, my name is Nick Swanson. I am a USAT Certified coach and launched Through The Wall Training in 2012. I have been fascinated with training methodologies ever since I started racing endurance sports events. I bring a science based approach to endurance sports training combined with experience balancing work, life and training to help you achieve your goals.

Sample Day 1
1:15:00
Base Prep - Endurance Workout 1 w/speed skills

Pre- ride: Foam roll IT bands briefly - spend more time on tight spots.
Perform the following dynamic warm up doing 20 -30 seconds of each exercise:
Knee hugs to chest
Worlds Greatest Stretch
Inchworm
Calf raises
leg swings


Warm up with easy riding for about 10 minutes building effort to low zone 2 heart rate / 60% FTP / RPE 10-11


Repeat the following 2x: On a flat to slightly uphill section, shift into an easy gear. Pedal at 90 rpm/leg for 30 seconds, then increase RPM by 5 on each 30 second interval for 3 minutes. 
Ride easy in the same gear for 1 minute at about 80 rpm to bring your heart rate back down.


Do 4x45 second individual leg pedaling intervals. Unclip one leg and rest it on a stool beside your bike, then repeat with the other leg. 1st and 2nd intervals for each leg at 80 rpm in a very easy gear, the last 2 intervals for each leg at 60 RPM with a hard gear.


Ride for 30-40 minutes keeping your heart rate in zone 2/3 / RPE 12-13 / Power at 70-75% of FTP. Try to keep your cadence at about 85 to 90


Cool down with easy spinning for 5-10 minutes, or until your heart rate drops down to around 100 BPM.

Sample Day 2
1:00:00
Full Body Strength 1

Use a foam roll and/or a lacrosse ball to loosen up muscles
Dynamic Warm Up:
2x8 each leg - one leg windmills
Worlds best stretch - 4x through each side
2x8 each leg - single leg squat
2x5 dive bomber pushups

In either of the workouts below, make sure you take adequate rest after each set. The heavier weights/lower reps require more rest, as the goal is to be able to produce a maximal effort. As a general rule of thumb, rest up to 3 minutes between sets if you are working in rep ranges 5 and under, up to 2 minutes for rep ranges of 6-8, up to 1:15 minute for reps of 10-12 and 45 seconds for 12+ reps, or until your heart rate returns to normal.  Unless otherwise noted, use a weight or resistance that you would be able to perform for 2 reps more than prescribed below.

Workout 1:
-Deadlift 4 sets: 1st & 2nd 12 reps with a weight you could do 15 reps with. 3rd and 4th sets 6-8 reps with a weight you can do 10 reps with
-Pushups 3 sets of 15 reps
-Swiss ball hamstring curl: 3 sets of 15 reps
-Pullups - 25 total - break into as many sets as necessary
-Front plank - 3 sets of :45 seconds

Workout 2:
-Deadlift 2 sets of 10 repetitions with a weight you could do 15 reps with
-Pushups 2 sets of 10 reps
-Swiss ball hamstring curl 2 sets of 10 reps
-Dumbell, barbell, or TRX rows: 2 sets of 10 reps
-Front Plank - 2 sets of 30 seconds

Sample Day 3
1:25:00
Base Prep - Endurance Workout 2 w/speed skills

Pre- ride: Foam roll legs briefly - spend more time on tight spots.
Perform the following dynamic warm up doing 20 -30 seconds of each exercise:
Knee hugs to chest
Worlds Greatest Stretch
Inchworm
Calf raises
leg swings


Warm up with easy riding for about 10 minutes building effort to low zone 2 heart rate / 60% FTP / RPE 10-11


Repeat the following 2x: On a flat to slightly uphill section, shift into an easy gear. Pedal at 90 rpm/leg for 30 seconds, then increase RPM by 5 on each 30 second interval for 3 minutes. 


Ride easy in the same gear for 1 minute at about 80 rpm to bring your heart rate back down.

Do 4x60 second individual leg pedaling intervals. Unclip one leg and rest it on a stool beside your bike, then repeat with the other leg. 1st and 2nd intervals for each leg at 80 rpm in a very easy gear, the last 2 intervals for each leg at 60 RPM with a hard gear.
Ride easy for 2 minutes

Complete the following interval 4 times with 1 minute of rest after each one:
3 minutes at 90 RPM in a gear where you are riding in Zone 2 / RPE 11-12 / Power 65-75% of FTP.
Shift 1 gear harder and pedal at 90 rpm for 3 minutes
Shift 1 gear harder and pedal at 90 rpm for 3 minutes

Cool down with easy spinning for 5-10 minutes, or until your heart rate drops down to around 100 BPM.

Sample Day 4
0:40:00
Prehab 1

Full body Foam Roll & Lacrosse ball. Focus on areas of discomfort.

T's, Y's, I's: 2 sets of 10 each
Plank Complex 3x:20
Low back SI circuit: 2 sets of 10 each

Dynamic Stretching
All - Worlds Best Stretch - 4 times through

Static Stretching - hold each for at least 1 minute. Stretch only to your limits - do not push past.

Pectorals - Doorway stretch
Hamstrings - doorway stretch
Gluteus - Pigeon stretch
Calves - Straight leg and bent knee calf stretches.
Low back - Crossover stretch

Walk or light spin for 10 minutes

Sample Day 5
1:00:00
Full Body Strength 2

Use a foam roll and/or a lacrosse ball to loosen up muscles
Dynamic Warm Up:
2x8 each leg - one leg windmills
Worlds best stretch - 4x through each side
2x8 air squats
5 x Inchworm
Pigeon stretch

In either of the workouts below, make sure you take adequate rest after each set. The heavier weights/lower reps require more rest, as the goal is to be able to produce a maximal effort. As a general rule of thumb, rest up to 3 minutes between sets if you are working in rep ranges 5 and under, up to 2 minutes for rep ranges of 6-8, up to 1:15 minute for reps of 10-12 and 45 seconds for 12+ reps, or until your heart rate returns to normal.  Unless otherwise noted, use a weight or resistance that you would be able to perform for 2 reps more than prescribed below.

Workout 1:
-Barbell squats: 3 sets of 12 reps
-Incline Dumbbell Press: 3 sets of 12 reps
-Single leg roman deadlift: 3 sets of 12 reps
-Inverted Row (use TRX, rings, or a stabilized barbell) - 3 sets of 12 reps
-Low to High cable chop - 3 sets of 10 reps each side

Workout 2:
-Barbell squats: 2 sets of 10 reps
-Incline Dumbbell Press: 2 sets of 10 reps
-Single leg roman deadlift: 2 sets of 10 reps (no weight - just work on the balance and the movement)
-Inverted Row (use TRX, rings, or a stabilized barbell) - 2 sets of 10 reps - adjust the angle to be able to complete the reps
-Low to High cable chop - 2 sets of 10 reps each side

Sample Day 6
2:00:00
Base - Prep Endurance Workout 10 w/strength

Pre- ride: Foam roll IT bands briefly - spend more time on tight spots.
Perform the following dynamic warm up doing 20 -30 seconds of each exercise:
Knee hugs to chest
Worlds Greatest Stretch
Inchworm
Inverted hamstring
leg swings


If you are able to ride outside:
Warm up with easy riding for about 10 minutes building effort to low zone 2 heart rate / 60% FTP / RPE 10-11

In an easy gear, do 5 x 1 minutes at 110+ RPM with 1 minute easy spinning at 80 RPM after each.

Ride for 75-90 minutes keeping your heart rate in zone 2/3 / RPE 12-13 / Power at 70-75% of FTP. Try to keep your cadence at about 85 to 90. As climbs, or headwinds allow, drop cadence to 60 RPM and use a hard gear for intervals up to 10 minutes. Do up to a total of 20 minutes of total time at this cadence. Stop immediately if you experience knee pain and return to your natural cadence.


Cool down with easy spinning for 5-10 minutes, or until your heart rate drops down to around 100 BPM.

If you are riding inside on a trainer or rollers:

Warm up with easy riding for about 10 minutes building effort to low zone 2 heart rate / 60% FTP / RPE 10-11

In an easy gear, do 5 x 1 minutes at 110+ RPM with 1 minute easy spinning at 80 RPM after each.

With a cadence around 85-90 rpm, complete the following set 3 times (40 minutes total):
Starting in a gear where you are riding in heart rate zone 2 / RPE 11-12 / Power 60-70% of FTP:
Ride 3 minutes
Shift 1 gear harder and ride for 4 minutes
Shift 1 gear harder and ride for 3 minutes

Ride easy for 5 minutes

In a hard gear (big ring), stand and "climb" at 60 rpm for 10 minutes. Keep heart rate at zone 3/4 / RPE 13/14 / Power 85-90% of FTP

Ride easy for 2 minutes

With a cadence around 85-90 rpm, complete the following set 3 times (30 minutes total):
Starting in a gear where you are riding in heart rate zone 2 / RPE 11-12 / Power 60-70% of FTP:
Ride 3 minutes
Shift 1 gear harder and ride for 4 minutes
Shift 1 gear harder and ride for 3 minutes

Cool down for 5-10 minutes, brining HR down to about 100 BPM.

Sample Day 8
1:25:00
Base Prep - Endurance Workout 2 w/speed skills

Pre- ride: Foam roll legs briefly - spend more time on tight spots.
Perform the following dynamic warm up doing 20 -30 seconds of each exercise:
Knee hugs to chest
Worlds Greatest Stretch
Inchworm
Calf raises
leg swings


Warm up with easy riding for about 10 minutes building effort to low zone 2 heart rate / 60% FTP / RPE 10-11


Repeat the following 2x: On a flat to slightly uphill section, shift into an easy gear. Pedal at 90 rpm/leg for 30 seconds, then increase RPM by 5 on each 30 second interval for 3 minutes. 
Ride easy in the same gear for 1 minute at about 80 rpm to bring your heart rate back down.

Do 4x60 second individual leg pedaling intervals. Unclip one leg and rest it on a stool beside your bike, then repeat with the other leg. 1st and 2nd intervals for each leg at 80 rpm in a very easy gear, the last 2 intervals for each leg at 60 RPM with a hard gear.
Ride easy for 2 minutes

Complete the following interval 4 times with 1 minute of rest after each one:
3 minutes at 90 RPM in a gear where you are riding in Zone 2 / RPE 11-12 / Power 65-75% of FTP.
Shift 1 gear harder and pedal at 90 rpm for 3 minutes
Shift 1 gear harder and pedal at 90 rpm for 3 minutes

Cool down with easy spinning for 5-10 minutes, or until your heart rate drops down to around 100 BPM.

Nick Swanson
|
Through The Wall Training, LLC

Coaching (Xterra triathlon, road triathlon, running, mountain biking), strength training programs

Monthly coaching from $169/mo to $299/mo depending on coaching level.Custom training plans $300 for 3 month plan