Titanium Foundation 2020 - Weeks 5 thru 8 - Continue The Build

Author

Paul Ozier

All plans by this Coach

Length

4 Weeks

Typical Week

1 Other, 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.


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The March Continues to a Titanium 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 5 through 8 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 9 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
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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:18

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
78.5TSS
SST - 3 x 15 SST

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.

Sample Day 2

1:00:00
44TSS
60 minutes 20x1min Cadence Drills on Trainer

Warm up 10 minutes by spinning 90-100 rpm in a light gear, zone 2.
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Then do 20 x 1 minute @110 rpm, not a hard effort. Watts in zone 3. 1 minute easy between.
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Then an easy 10 minutes zone 1 to cool down.

Sample Day 3

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 4

1:10:00
23.6TSS
Spin The Legs w/isolated Leg Drills

This is a recovery day.
Just spin the legs. No force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. So, keep the HR and watts LOW.
Cadence is normal as well. Not fast, not slow.
-
1 hour just spinning the legs, nice and easy at Zone 1 Active Recovery. During this easy effort unclip one pedal and spin one legged for 30 seconds. Feel the dead spot in the pedal stroke? Work on making it a complete circle. Clip back in and do the other leg. Do 5 of these for each leg.
-
Finish with just spinning an easy gear.

Sample Day 5

2:01:00
146.4TSS
FTP Builder 1

Warm up 10 mins zone 2.
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Then do 3x1min fast pedals at 100-110 rpm. Take 1min easy between each.
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Then complete the warm up with a 3 min effort at SST (88-93% of FTP).
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Then take 3-5 mins easy before the main set.
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What is your goal FTP? Be realistic. If it is currently 275 as an example, a realistic target would be 288-297 watts (5-8% higher than current numbers). So get this goal wattage figured out. Now the main set goes like this;
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Ride at a comfortable cadence as long as you can at your target wattage (Minimum of 7 minutes, up to about 10 minutes is OK). THIS WORKOUT IS BUILT BASED ON COMPLETING 10 MINUTES AT 105% OF FTP. If you go 20 minutes, stop there. If you feel you can go longer, then the current FTP is way off and we need to retest.
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Now take 5 mins easy.
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Next ride 70% of the time you did on the first effort. (example: if you made it 10 mins at target, this rep will be 7 minutes).
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Take 5 mins easy.
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Now ride 60% of the time from first effort (6 mins in our example).
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Take 5 mins easy.
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Now do 50% of the first efforts time. (5 mins in our example).
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If you have a uneven finish time on the first effort (like 9mins 37 secs) calculate quickly in your head or have a calculator handy or round to the next lower time (9mins 30sec as an example) and use that number and calculate the 70%, 60%, and 50% times.
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Now take an easy 5 mins zone 1.
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IF YOU ARE TO THIS POINT AND TIME IS AN ISSUE, DO A COOL DOWN OF 10 MINUTES. Otherwise continue the next part of the workout.
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Next we will do 10 x 1 minutes at 105% of your original target wattage. 1 min easy zone 1 between each. Do these at 5-10 rpm faster than the comfortable cadence you rode in the prior efforts.
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Now take 5 mins easy zone 1.
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Next get in 15 mins at SST (Sweet Spot 88-93% of current FTP).
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CD is 10 mins easy zone
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SEE ATTACHMENT for time chart. The chart can help to quickly determine the duration of the 2nd, 3rd, 4th efforts based off the 1st efforts time.

Sample Day 6

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 7

1:10:00
23.6TSS
Spin The Legs w/isolated Leg Drills

This is a recovery day. This very easy spin is OPTIONAL if you want to loosen up for the week ahead.
-
Just spin the legs. No force on the pedals, No Lactate in the legs. The goal is to preserve the 'feel' for the legs and muscles. BUT, to go really easy. So, keep the HR and watts LOW.
Cadence is normal as well. Not fast, not slow.
-
1 hour just spinning the legs, nice and easy at Zone 1 Active Recovery. During this easy effort unclip one pedal and spin one legged for 30 seconds. Feel the dead spot in the pedal stroke? Work on making it a complete circle. Clip back in and do the other leg. Do 5 of these for each leg.
-
Finish with just spinning an easy gear.

Titanium Foundation 2020 - Weeks 5 thru 8 - Continue The Build

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