MSquared Coaching- 12 Week Cycling (Intermediate)

Average Weekly Training Hours 08:13
Training Load By Week
Average Weekly Training Hours 08:13
Training Load By Week

The Intermediate plan is the ideal progression for riders who have been following the Foundation plan or who already been devising their own training and have a reasonable base of cycling fitness. You might be aiming to complete a 100 mile sportive, increase your sportive speed, try your hand at or progress at road racing or improve your time trialling performance. This plan will address the physiological and technical requirements to succeed in all of these goals. If you are concerned that a plan may be too challenging for you, begin by only completing the core sessions and then, as you find your level and become stronger, you can maybe start to add in some of the bonus workouts.

Sample Day 2
1:00:00
Cross Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it.
If you are doing strength work, try these strength exercises - http://bit.ly/beg_strength

Sample Day 3
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 4
1:15:00
Bonus session: High gear / low cadence

Bonus session - optional rest day if needed
Warm-up: http://bit.ly/WU1_warmup
Cadence: Self-selected unless otherwise stated
Keep an eye on your heart rate or power during the efforts but primarily be guided by
cadence.

RIDE GUIDE
– Find a hill that will take at least 5 mins to climb at 60-65 rpm.
– Select a gear that will put you at a maximum cadence of 60-65 rpm
– 2 mins seated 60-65 rpm
– 1 mins standing, +5 rpm
– 1 mins seated 60-65 rpm
– 30 secs standing, +5 rpm
– 30 secs seated maintain previous cadence
– 5 minutes easy spinning
– Repeat 4 times
– 10 min cool down to Z1, easy gear and comfortably high cadence

Sample Day 6
3:00:00
Endurance ride with hard climbing intervals

Time: 2 hrs 30 mins - 3 hrs
Warm-up: WU R from http://bit.ly/WU1_warmup
Cadence: 85-95 rpm

Choose a rolling route which will provide you with some longer hills and some flatter
sections for recovery and solid tempo riding

RIDE GUIDE
– Try to keep with HRPZ1-3 but don’t worry if a
challenging hill puts you in to HR/PZ4
– On the hills, alternate between seated and
standing.
– Keep average cadence as high as you can – aim for 90 rpm over the course of the ride.
– On longer, flat sections, hit these hard with high cadence and HR/PZ3
– 10 mins cool down to HRZ1, easy gear and comfortably high cadence
– Smooth pedal strokes through the whole revolution
– Keep leg speed high

Sample Day 7
2:30:00
Long steady distance

Time: 2 hrs - 2 hrs 30 mins
Warm-up: Ease gradually into the ride
Cadence: Self-selected

RIDE GUIDE
– Try to stay in the lower zones on climbs. Use good gear selection to help.
– Shelter behind other riders to help keep HR down.
– Eat and drink at regular intervals to keep energy levels up

Sample Day 9
1:00:00
Cross Training

Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to fit that into your week.

If not, then try something new; for example gym, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it.
If you are doing strength work, try these strength exercises - http://bit.ly/beg_strength

Sample Day 10
1:15:00
High gear / low cadence

Warm-up: http://bit.ly/WU1_warmup
Cadence: Self-selected unless otherwise stated
Keep an eye on your heart rate or power during the efforts but primarily be guided by
cadence.

RIDE GUIDE
– Find a hill that will take at least 5 mins to climb at 60-65 rpm.
– Select a gear that will put you at a maximum cadence of 60-65 rpm
– 2 mins seated 60-65 rpm
– 1 mins standing, +5 rpm
– 1 mins seated 60-65 rpm
– 30 secs standing, +5 rpm
– 30 secs seated maintain previous cadence
– 5 minutes easy spinning
– Repeat 4 times
– 10 min cool down to Z1, easy gear and comfortably high cadence

Michael Masters
|
MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches emerging on the scene.

Level 3 British Triathlon | Level 2 British Cycling Road & TT | UK Athletics Endurance Running Coach | BTF Mentor | ASA OW Swim Coach | UKAD Acredited Advisor

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.