Titanium Foundation 2019 - Weeks 1-4 with Email Support

Average Weekly Training Hours 07:56
Training Load By Week
Average Weekly Training Hours 07:56
Training Load By Week

A Solid Start to an Unbreakable Fitness Base

This plan is designed for the cyclist to build a solid fitness foundation. After a full season of racing and riding, then a short transition period, a rider is ready to build for next year. This plan will take a rider through reinforcing their existing fitness and prep you for higher intensity work later on. As you approach your 2019 race season you will be more than ready with a rock solid fitness base to build upon.

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 a 4 week plan. This is weeks 1 thru 4 of the 12 week training plan. Typically in the past a lot of off season riders would slog away for hours at zone 1 and 2. This plan is different and will take an already fit rider through some base work that is higher intensity than you may have performed before. This plan includes not only zones 1 and 2, but we hit on zones 3 and 4 regularly. The intensity is not body crushing or overloading, but it is work that will have you strong and solid as you approach Spring. Then the changeover to zone 5 and 6 intervals will be supported by a huge aerobic base, a strength that gives you confidence, but did not fatigue you over and over through the base period. Due to the super fitness base you will quickly adapt to the race intensity training work.

We recommend you have the following abilities before beginning this plan:
Cycling 2+ hours
Previous full season of riding and/or racing

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 1
2:08:00
117.1TSS
ENDURANCE Ride with SST CRUISE Intervals Z2

WU: 10-15 minutes working into your ENDURANCE Zone Z2. Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
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Main Set - Build endurance today! Once warmed up, ride in your ENDURANCE Zone Z2 over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90 and 100. During the last 60-90 minutes of the ride (after warm-up), complete 3 CRUISE INTERVALS at SST watts (88-93% of FTP) for 12 minutes each, with 4-minute rests between intervals.
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CD: 10-15 minutes of easy pedaling in Zone 1.

Sample Day 4
1:12:00
77TSS
SST 50 Minutes

SST (Sweet Spot) Week.

WU by spinning 10 minutes getting watts into zone 3 Tempo.
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MS 50 minutes SST (Sweet Spot) 88-93% of FTP.
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CD 5 minutes very easy spinning.

Sample Day 5
1:27:00
93TSS
SST 2x30

WU by spinning 10 minutes getting watts into zone 3 Tempo.
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MS 2x30 minutes SST (Sweet Spot) 88-93% of FTP
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5 minutes easy between intervals Zone 1
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CD 10 minutes very easy spinning.

Sample Day 6
1:10:00
74.2TSS
SST 4 x 10

Warm up 10 mins at Zone 2.
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Now do 4 x 10 minutes at Sweet Spot (SST).
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Do an easy 3 minutes between each effort.
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Cool down 10 minutes.

Sample Day 11
1:05:00
58.6TSS
Tempo 2x20

Warm up 10 mins at 65% of FTP.
Now do 2x20min Tempo efforts. Nothing too hard. Focus on a smooth and steady power. Nice comfortable cadence.
Easy 5mins active recovery between efforts.
Cool down 10 mins.

Sample Day 12
1:14:30
67.4TSS
Stomps!

WU 15 mins. Endurance zone. MS 6 sets of pedal stomps. 10 pedal strokes total (5 per leg) on each effort. 5 mins. Endurance between each effort. Heart rate will not have time to react. Just crush the pedals for 5 strokes on each leg. Be careful to pay attention to keeping good smooth form. You should be at about 60-70 rpm in a gear that will not let you zap the pedals to 100rpm, but instead the gear should provide enough resistance that you can only get to 85-90 rpm. Do not pick a gear too big that keeps you bogged down at 70rpm. Finish up with 20 mins. at Tempo. Cool Down 10 mins.

Sample Day 22
1:15:00
77.4TSS
SWEET SPOT INTERVALS 3 x 15

WU: 10-15 minutes working into Z2, with 3 x 1-minute fast pedals at zone 2/3 to wake up legs. ------- MS: Sweet Spot Intervals. Complete 3 x 15-minute intervals at 89-93% of FTP, with 5 minutes of rest and easy spinning between intervals. Ride all other times at Z2 pace. Comfortable cadence. Flat to low grade climbing is best today. ------- CD: 10-15 minutes of easy spinning in Z1.

Paul Ozier
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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.