2019 'All Arounder' Plan - Power, Sprints, Climbing, FTP

Average Weekly Training Hours 08:39
Training Load By Week
Average Weekly Training Hours 08:39
Training Load By Week

All Around Riding & Racing Skills - Reach a New Personal Best!

This plan is designed for the road cyclist training to road race, mtb race, criteriums, TTs, Gran Fondos, Centuries. The goal of this plan is to build your various skills to new levels, sharpen your strengths and improve your limiters so you have a complete arsenal of riding abilities.

The plan is built by USA Level II Cycling Coach and Cat II road cyclist Paul Ozier. Paul has over 25 years of racing experience and more than 15 years as a cycling coach. Athletes coached by Paul have excelled to new levels, set personal bests, won races for their first time, and taken home Silver and Gold medals in state championships.

This is an 8 week plan. Most riders have one or two things they struggle with. This plan will help to hone those problem areas so you become an all around strong rider. This plan is great to build overall fitness that will also benefit all types of racing and cycling events. Using this plan is beneficial training leading into your race season. This is a great plan to use a few times throughout the season.

We recommend you have the following abilities before beginning this plan:
Cycling 2+ hours
Solid base fitness *

* If you are lacking that base fitness another plan I offer is the 'Titanium Foundation' series. There are three 4 week blocks or a consolidated 12 week plan to get you into shape with an ultra-strong foundation.

Workout Files. On most workouts will be a downloadable file. These can be used on Zwift, ERG Video, Trainer Road and most other training software. Also .FIT files can be loaded on your Garmin to use as a workout on the road.

Benefits of a High Power Coaching Training Plan:
- All plans have a 100% Money Back Guarantee
- Training plans are reusable; tweak your FTP settings and train again at your new found level
- Email access to the coach
- We build plans for athletes of all abilities and experience

You have complete email access to the coach - paul@peakscoachinggroup.com

 

Sample Day 4
0:45:00
15.2TSS
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs.

Sample Day 6
2:25:00
113TSS
Endurance Ride

Warm up 10-15 minutes working from Zone 1 into Zone 2. Include with 3 x 1 minute fast pedals to wake up legs @ 90% of FTP.
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Endurance for 2 hours. Ride a steady Zone 2 Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain (stay under 90% of FTP on hills).
-
Cool down an easy 10-15 minutes.

Sample Day 10
1:00:00
49TSS
Endurance 1 Hour

1 hour zone 2. Keep it on the easier side of life today. Just a relaxed stroll.

Sample Day 12
0:45:00
15.2TSS
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs. On the road if using a flat route or Zwift (easy!).

Sample Day 32
0:45:00
15.2TSS
Active Recovery 45

Zone 1 active recovery today. 45 minutes. Nice and easy. No burn, no power. Just spin and loosen the legs. On the road if using a flat route or Zwift (easy!).

Sample Day 40
1:25:50
68.9TSS
ZONE 2 One Leggers & Fast Pedaling

Warm up for 10 minutes Zone 2.
-
Now do 10 x 1 min one leg pedaling intervals switching legs every minute. No rest between, just enough time to clip in and unclip other foot. Wattage not important, but form very critical.
-
Then 15 minutes at Zone 2.
-
Now do 10 x 1 min fast pedaling with cadence at 100+ at 90% FTP. Take 2 mins easy between each.
-
Finish up with 10 minutes at Zone 2 and cadence at 85-95.
-
Cool down for 10 minutes.

Sample Day 47
1:25:50
68.9TSS
ZONE 2 One Leggers & Fast Pedaling

Warm up for 10 minutes Zone 2.
-
Now do 10 x 1 min one leg pedaling intervals switching legs every minute. No rest between, just enough time to clip in and unclip other foot. Wattage not important, but form very critical.
-
Then 15 minutes at Zone 2.
-
Now do 10 x 1 min fast pedaling with cadence at 100+ at 90% FTP. Take 2 mins easy between each.
-
Finish up with 10 minutes at Zone 2 and cadence at 85-95.
-
Cool down for 10 minutes.

Paul Ozier
|
Elite Coach @ Peaks Coaching Group

Hindsight is 20/20. "If I knew then, what I know now, I would have been light years ahead of the game”. I am here to help and share the knowledge, lessons, and skills I have learned over the last 30 years so you do not have to spend years with trial and error, hoping to get better.

Specializing in: Road Racing, Criterium, Mountain Biking, Gran Fondo, Centuries, Zwift Racing. Plans for all abilities and experience levels from Beginners, Seasoned Riders, Masters, and Pro.