The March Continues to a Titanium 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 5 thru 8 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 - email@example.com
WU: 10 mins zone 2
MS: 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.
CD: 10 mins.
Warm Up 15 minutes, include 1 x 1 min fast pedals and 1 x 2 minutes zone 2 building to zone 4 in last 30 seconds. Then give yourself 2 minutes easy before starting main set.
MS - 3 x 7 min at zone 4 cadence pyramids. maintain watts in zone 4, 1 min cadence at 90rpm, then shift one gear harder and maintain zone 4 for 1 min, but cadence drops to 85ish, then shift one gear harder again as cadence drops to 75ish, still zone 4, then again to 70rpm, reverse the process and increase cadence each minute as you go to an easier gear. So cadence should look like this; 90,85,75,70,75,85,90 all with watts "in" zone 4 and 1 minute at each cadence. Zone 4 does not mean you have to be pushing 100% of FTP at all time, just stay in the 91-105% window. Some gears you may find watts lower or higher than FTP and cadence slightly off from the rpm listed, just get close as you can.
Go easy 5 minutes between each interval.
Cool Down 10 minutes easy zone 1 spinning.
See attachment for instructions.
Warm Up 15 minutes. Include 3 x 1 min fast pedals at 100-105 rpm and 1 x 3 min at zone 3 95 rpm. Easy 2 minutes before main set.
Main Set (MS) 4 x 5 min constant cadence zone pyramids.
Start in a gear that allows 90-95 rpm and in zone 3 watts. Each minute we will be shifting; one gear harder (2 times) and then back down (2 times) all while maintaining 90-95 rpm. Watts should start in zone 3 for the first minute, shift one gear harder watts go to zone 4, and by the second shift up you should be in zone 5 (minute 3). Then shift down watts fall in to zone 4, down again for minute 5 and watts should be back at zone 3. Go 3 minutes easy between each interval.
Cool Down 10 minutes easy spinning.
Warm Up (WU) 10 minutes, also get in 3x1min fast pedals to get the legs ready to work. Watts in tempo is fine. Nothing too hard.
During the next 80 minutes get in 5 x 5 minutes efforts at 95-105% of FTP. 5 minutes zone 1 and 2 between efforts. Be sure to focus on a smooth pedal stroke and a comfortable cadence (85-95rpm)
Cool down 10 minutes.
Today's goal is to build up your aerobic capacity, which will be done by riding at at endurance/tempo pace.
WU: 15 minutes
2.5 hours of riding with watts in Upper Endurance/Lower Tempo zone Keep cadence in the 90-95 rpm range.
CD: 10 minutes of easy riding, then stretch.
KEEP IT ON THE EASIER SIDE TODAY. FTP TEST TOMORROW!
Warm up 10-15 minutes working from Zone 1 (Z1) training zone into Zone 2 (Z2) with 3 x 1 minute fast pedals to wake up legs.
Endurance ride. Set a pace at Z2 Endurance and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain. Stay in Z2 today, low heart rate, low watts and smooth.
CD: 10-15 minutes of easy pedaling in Z1
We are testing FTP today.
On the road, indoor trainer, Zwift, CompuTrainer, or whatever works best in your situation. Just be sure each time you test you use the same scenario so we apples to apples comparison of your data.
The actual test is a 20 minute effort. Pace yourself, but do not hold back. Give it everything you have. That last pedal stroke will be the last and hardest of the effort. Make this count. DO NOT HOLD BACK! Today's numbers are being used as a bench mark to make sure we are on target, BUT we are not concerned with setting any new records. Give it your all and we will look at the data to see where we stand at this point.
Warm up with 25-30 minutes zone 1 and 2.
Get in 4x1 min fast pedals at tempo watts. 1 min easy between. Then ride 3 mins at FTP, cadence 95-100 rpm. Then do an easy 10 mins until you feel ready for the test.
Now hit it for a solid 20 minutes. Build during the first 3 minutes. Get into your groove. Around 12-15 minutes you should really be feeling the fatigue. You will want to stop, think positive and overcome the pain. Pain is power. The higher pain means you are kicking out more power. If you aren't hurting by now, you are not going hard enough. Kick it up a notch. Either case, in the last 5 minutes really dig deep to get the power sloping upwards. Nail it in the last minute.
10-15 minutes easy cool down.
Recovery drink a.s.a.p.