2020 'All Arounder' Plan - Power, Sprints, Climbing, FTP

Author

Paul Ozier

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 1 Day Off, 1 Other

Longest Workout

2:25 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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 is an Elite Coach at Peaks Coaching Group. 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 our 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

 

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:44

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.

Back to Plan Details

Sample Day 1

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 2

1:22:20
95.8TSS
Sprint Intervals + RWI x 2

After warming up very well, we will do 3 x Sprint Intervals, done like this;
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10 second hard launch like you are getting a gap to start a breakaway or jumping back on a fast passing wheel. Then settle into 1 minute 50 seconds @ FTP, then at the 2 minute mark do another 10 second hard sprint for a road sign or mailbox as a marker, just stand up and nail it hard like you are jumping back on a wheel. Again fall back to
1 minute 50 seconds @ FTP. At the 4 minute mark take it up a notch and do 50 seconds at VO2Max, then finish with a hard 10 second world championship sprint.
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That is a very tough 5 mins! You may feel like your legs are going to pop on the 10 second sprints. Just do the best you absolutely can and review the data later. You may be surprised that the numbers look good even though the effort felt torturous.
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Get in only 5 mins very easy between each Sprint Interval. Very easy means grandma pace.
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Ride 10 minutes zone 1 and 2 after the Sprint Intervals.
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Finish today with 2 solid RWIs (Race Winning Intervals). Ride and easy 5 minutes between each one.
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CD 15 mins easy zone 1

Sample Day 3

1:00:00
102.6TSS
3 - 2 - 1

Warm Up 10 minutes.
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Then do a 3 minute FTP effort.
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Take 2 minutes easy before starting main set.
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3 x 1 minute at MAX effort that you can maintain for the duration. Try to push a few more watts on each effort. These hurt, let's go way outside of the comfort zone.
2 minutes very easy between each one under 50% of FTP.
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Then do 5 minutes mid zone 2. Then take 1 minute very easy again before next set.
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Now do 2 x 1 minute at the same watts as the 3 x 1s. Try to inch the watts a little higher on these efforts.
2 minutes very easy between each one under 50% of FTP.
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Last effort only do 1 minute wide open. Again try to better the previous efforts by a few watts.
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Ride easy a few minutes. Then knock out 10 minutes zone 2.
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Cool Down 10 minutes.

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 5

1:00:00
36.7TSS
One Leg & Fast Pedaling Active Recovery Day

10 x 1 minute one leg pedaling intervals switching legs every minute. No rest between, just enough time to clip in and unclip other foot. Form very critical. Picture a box. Push your foot across the top, down the front, across bottom, unweighted leg on back of box. MOST important is across top and start down stroke at 1 o'clock position all the way down to 5 o'clock position.
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Then 10 minutes at mid Zone 2.
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Now do 10 x 1 min fast pedaling with cadence at 100+ at 75% FTP. Take 1 mins easy between each.

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).
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Cool down an easy 10-15 minutes.

Sample Day 7

1:10:00
76.8TSS
FTP Shots!

FTP Shots. Short above FTP intervals with minimal recovery. Duration goes from long to short, but watts go higher as you progress. Total of 33 minutes continuous on and off intervals. End with 12 minutes at Sweet Spot (SST). You will really be feeling the early work.

2020 'All Arounder' Plan - Power, Sprints, Climbing, FTP

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