Chefs Cycle Training Plan - 6 Month Periodized Build

Average Weekly Training Hours 08:06
Training Load By Week
Average Weekly Training Hours 08:06
Training Load By Week

A 6-month, hand-built dynamic training program that starts with field testing to establish current fitness. Individual training zones are then calculated using CTS Methodology to help you train at your best and prepare for the grueling 3-day Chefs Cycle in 2017.

Sample Day 1
1:00:00
50.1TSS
Prep-the-Legs

Follow the workout as prescibed: a good long warm up, with a build of intensity, openers, then tempo and EM to prep for tomorrow's hard workout.

Sample Day 2
1:15:00
71.6TSS
Cycling Field Test (CFT) - 2x8min TT at MAX with 10min RBI

This is to see where we are at and used to establish appropriate training ranges. Follow the workout as prescribed with a good warm up, openers to prepare the legs, then 2x8min all out TT efforts with 10min Recovery Between Intervals (RBI). Finishing up with proper cool down, you'll be done in less than 75min. Give it all you have today!

Sample Day 3
0:45:00
Recovery Miles

Just an easy 45-60min recovery miles spin today. Keep the HR and power low, cadence in the 80-100rpm range, and help the legs recover before tomorrow's workout.

Sample Day 4
1:10:00
62.4TSS
Verification Workout - 4x8min Steady State with 4min RBI

Aim for 85-95rpms on each SteadyState Interval today, using the #'s calculated from you field test this week.

Sample Day 6
1:15:00
62.7TSS
Tempo - 3x10min with 5min RBI

Warm up is all EM, riding how you feel as we loosen the legs up and get ready for some interval work.
Aim for 75-85rpms and Tempo Power on each Tempo interval today.

Sample Day 7
1:15:00
Endurance Miles

Just ride your bike today: rolling terrain or flat, the whole goal is to get time on the bike and enjoy the ride.

Sample Day 9
1:15:00
68.5TSS
Tempo - 3x12min with 4min RBI

After your warm up, go for 75-85rpms and Tempo Power on each Tempo interval today.