FRCC Juniors Spring Training Plan

Average Weekly Training Hours 05:25
Training Load By Week
Average Weekly Training Hours 05:25
Training Load By Week

This is the spring time training plan for the Denver based Front Rangers Cycling Club juniors team. The structure and efforts are flexible and easy to use for the junior riders and their parents. Any questions can be directed to Coach Drew - drew@inspiredtrainingcenter.com.

Sample Day 1
1:00:00
57.8TSS
Inspired Training Center FRCC Ride

In the ITC staff we trust. Have fun at the studio and enjoy the ride that they choose for everyone.

Sample Day 2
0:10:00
Stretching Session.

Please spend some time stretching today. During each stretch, hold for 30 seconds and you should feel the stretch subside before 30. If the stretch is not going away, you may be stretching too hard. Please print this off. Click on the paper clip to download this pdf of common stretches. Feel free to split this up between lower and upper body if pressed for time.

Sample Day 3
0:30:00
24.3TSS
TT Warm Up - Lite w/ Cadence

Nice warm up at comfortable cadence and speed in Z1-Z2. Then do 2 sets of 3 reps of 2 minutes 110+ RPM with 1 minute regular cadence in between. Ride in Z1-Z2 for 6-8 minutes between sets. Try and do all of the high cadence sections (at least) in the aero bars.

Sample Day 4
0:10:00
Stretching Session.

Please spend some time stretching today. During each stretch, hold for 30 seconds and you should feel the stretch subside before 30. If the stretch is not going away, you may be stretching too hard. Please print this off. Click on the paper clip to download this pdf of common stretches. Feel free to split this up between lower and upper body if pressed for time.

Sample Day 5
0:45:00
54.7TSS
2 sets - 8 min 30/30s

Warm up 10-15 minutes Zone 1/2 (Easy Pace)

During this workout do 2 sets of 8 minutes with
30 seconds HARD Z5/6 (100/200yard sprint pace) and
30 seconds off, full rest (coasting/barely pedaling)
Recover for 10 minutes between sets

Cool down nice and light.
Total Time 45 min

Sample Day 6
0:40:00
54TSS
Weekend Race

During your race concentrate on being smooth throughout your race. Look through the turns and let your body follow your eyes. Stay on top of your gearing in and out of corners so you can maintain speed. And remember that technique is more important in more technical and fast races.

Sample Day 6
1:15:00
45TSS
*OR* Low to No Intensity. 60% ride.

Take it easy today and listen to your body. If you are fatigued or tired don't try to push the pace. Just get some easier time in on the bike.