Titanium Foundation 2020 - Weeks 1 thru 4 - Smart Training Begins Here

Author

Paul Ozier

All plans by this Coach

Length

4 Weeks

Typical Week

2 Day Off, 1 Custom, 6 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based tss based base period

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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.


A Solid Start to an Unbreakable Fitness Base - Next Season Begins Now!

ZWIFT® is a great platform to use with this plan.

This plan is designed for a rider to build an unstoppable fitness base. After a long season of racing and training, this plan is the perfect next step in building a solid foundation for the coming race season. Don't slack off now and be starting over in Spring. Build upon your 2019 fitness and actually improve over the next 4 weeks, and come out ready to tweak your race fitness. You will be far ahead of the competition.

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 a 4 week plan (This is weeks 1 through 4 of the full 12 week plan). Typically in the past a lot of riders would slog away for hours at zone 1 and 2 through the Winter. This plan is different and will take an already fit rider through some base work of various levels, touching on workouts you never experienced in your base fitness months. 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. The higher intensity race prep 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. Train smart for the next 4 weeks with this plan, then move on to weeks 5 through 12. Then show your competition the new you this coming 2020 season.

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

Workout Builder Daily workouts Auto Sync to Zwift. You can connect your TrainingPeaks account to Zwift so that your daily training plan workouts inside TrainingPeaks automatically sync to Zwift each day. Complete the workout and Zwift automatically syncs to TrainingPeaks with the resulting data. Workout Builder files also can be used on ERG Video, Trainer Road and most other training software. Workout Builder .FIT files can be loaded on your Garmin, Wahoo, etc. to use as a workout while riding outdoors.

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

 


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Stats

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

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

1:15:00
84.6TSS
3 x 15 SST

3 x 15 mins @ Sweet Spot (SST) with up to 5 mins easy between each effort. Feel free to do a continuous 45 mins. instead if you are feeling good.

Sample Day 2

1:42:00
79TSS
SST Sweet Spot-Sub Threshold Training

WU: 10 mins, then 5 mins @ Zone 3 95-105 rpm. MS: 30 mins @ SST 88-93% FTP , 90-95 rpm. Then 5 mins. easy. Now do 8 x 1 min fast pedaling (105+ rpm), up to 90% FTP, 1 min easy between each effort. CD: 10 mins.

Sample Day 3

1:00:00
63.6TSS
60 Minutes BIG Gear on Trainer

WU 10 minutes spinning 100-110 rpm. Get good and warmed.
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Then get in 4 minutes at 75-80 rpm mashing a heavy gear (53 x 16, 15, 14?) Then spin 1 minutes easy. Repeat for a total of 8 reps. Focus on a silent upper body and a smooth stroke. Watts at 85-90% of FTP.
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Cool down 10 mins spinning a very easy gear.

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

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 6

2:00:00
112.8TSS
Zwift Group Ride

Join a Zwift group ride. NOT a race! Find a group that rides around 2.5 w/kg. Keep a cadence of 90-95 and enjoy!

Sample Day 8

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.

Titanium Foundation 2020 - Weeks 1 thru 4 - Smart Training Begins Here

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