Titanium Foundation 2019 - Weeks 9 - 12 with Email Support

Average Weekly Training Hours 07:12
Training Load By Week
Average Weekly Training Hours 07:12
Training Load By Week

The Final Push to Titanium Status

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 9 thru 12 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 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
0:52:00
49.9TSS
FTP Cadence Pyramid 3 x 7

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.
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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.
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Cool Down 10 minutes easy zone 1 spinning.

Sample Day 6
1:00:00
49TSS
Endurance 1 Hour

1 hour zone 2. Keep it on the easier side of life today. Just a relaxed stroll.
-
Tomorrow is a HUGE effort. Keep your discipline today and save it for tomorrow.

Sample Day 7
2:30:00
164.3TSS
SST Max Time

Warm up 15 minutes, include 3 x 1 minute fast pedals to get the blood flowing. Get in 2 or 3 mins easy before starting SST.
-
Today I want you to focus on a solid steady effort. The goal is to ride sweet spot as long as you can. It is tough, but you will feel like a job well done after the work. Get into SST watts (88-93% of FTP) and work to maintain that average. 30 minutes is a good start, but you have already done that a few weeks back,as well as 50 minutes. 60 minutes is a very nice effort (remember FTP is harder than SST, and FTP is your true 1 hour power...so go for more than 60 minutes). 90 mins would be fantastic. 120 minutes and you will break into new territories!(and yes it can be done).
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CD 15 mins and get in a recovery drink a.s.a.p. followed by a healthy meal.

Sample Day 11
0:45:00
18.8TSS
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 12
0:52:00
49.9TSS
FTP Cadence Pyramid 3 x 7

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.

Sample Day 13
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
|
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.