Road cycling training plan "All Guns Blazing Level A" experienced rider

Average Weekly Training Hours 14:20
Training Load By Week
Average Weekly Training Hours 14:20
Training Load By Week

Just how strong, fast and epic can you be!? Good news, we have created a training plan to find out the answer. As Phil Liggett would say “prepare to reach deep into your bag of courage”, this plan is designed to push you and takes into account that you have the time, lifestyle and health needed to make cycling your main focus for the duration of the plan. This plan will focus on the big 3 elements of successful all-around cycling performance: endurance, climbing and power at threshold/FTP. We encourage you to use this plan after a successful build period as you start to pursue your top form. As this is a plan created for fit/advanced riders we are only offering plans for Level A and Level B riders. Check description below to what level you fall into. We suggest checking the average hrs needed for any given training plan by looking at the duration graph before committing to a plan. Rider Levels What are They: Rider levels are a simple way to help riders choose a training plan that best suits their individual needs. Classically, non custom training plans are divided into one of two categories, experience level and age. With almost two decades of working with riders, we know that experience alone, or age alone, only tells part of the story behind the athlete’s ability to complete and benefit from a specific training program. As such, we have created a simple three-level rider rating system that takes into account both a rider’s age and experience. How It Works: Before choosing a training plan take a minute to give the following questions some good thought and of course, some good answers. Write down an answer from 1-5, 1 being disagree and 5 being completely agree. I feel as though my body has an attitude and does not listen to me. 1-5 = I have a hard time doing 4 hard training days back to back. 1-5 = I feel my legs start to fade after 3 hrs of riding. 1-5 = I have limited time to dedicate to training. 1-5 = I have lots of stress outside of training. 1-5 = Results & Levels: Take all of your answers and add them together. Once you have your total number look at the list below to get a feel for our recommended rider level to choose for your training program. Take into account that some training plans are geared only towards specific levels. Level A : Total of 21-25 (-15%) Level B : Total of 15-20 (-20%) Level C : Total of 8-14 (-25%) Note: If you score under 8 you should continue to work on getting comfortable on the bike before jumping into a structured training program. Feel free to reach out to us with any questions you might have at info@mystoller.com www.mystoller.com

Sample Day 2
1:15:00
49.6TSS
Small ring ride with spikes every 6 minutes (power)

In your small ring get a good 15-20 minute warm-up in then do the following:
Every 6 minutes do one minute at an 100-110% of your FTP. The interval can be on a climb or on the flats as long as the target power is reached.
Leave 15 minutes at the end of the ride for a cool down.

Sample Day 3
1:15:00
33.2TSS
Rollers or Flat ride w/spin-ups (power)

On a course of your choice do 5x1 minute spin-ups. The spin-ups will start by shifting into one gear easier than what feels natural, spin this for 20 seconds then shift into an easier gear. Continue to shift every 20 seconds for the duration of the interval.

The idea is to train your legs to produce power even at the highest RPM ranges. Really try to keep your body relaxed and the pressure on the pedals.

Sample Day 3
0:30:00
Core Workout of Choice

Sample Day 4
1:45:00
106.5TSS
Alternating Tempo, 20 minutes, CP45-60

Alternating Tempo: On a flat road, Warm up well. Once warmed-up ride 18 minutes, alternating from CP60/100 FTP to CP45/110 FTP every 6 minutes. 85-100 rpm.

CP=Critical Power: The amount of time you can maintain at a given intensity. Example, CP60 would be the max effort you could maintain for 60 minutes.

Sample Day 5
3:15:00
152.3TSS
Slow burn+climb

Zone 2 @ 80-85 rpm's avg with 5 miles of mild climbing.

Sample Day 6
3:40:00
132.4TSS
Endurance Combo (low rpm)

Warm-up in small ring for 30-45 minutes.
On flat to slightly rolling course do the following:
In your big ring, shift between a normal gear at 88-92 rpms and one to two gears harder at 80-84 rpm's. Shift every 4-6 minutes. Continue shifting between gears for 1 hr. Your power will and should spike when using your larger gearing.

Sample Day 7
3:15:00
117.1TSS
3five short tempo

After a good warm up attack at a high endurance speed. Drive hard into corners, sprint over the top of the hills etc. The key to this workout is to maintain a good tempo through the entire effort, even after making a gut busting push over the crest of a climb. Max effort should be high zone 4!
You will do 3x5 minute intervals. The rest phase is up to you; just make sure you are rested well enough to put in a good 5 minute interval.

Roger Rilling
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Stoller

Creating a training club that allows members to explore their passion for their sport, while obtaining new levels of health and fitness through customized hands on training.

At Stoller we offer training membership plans for riders of all ages and experience levels. Training plans are customized to each rider's goals and desires. Our training plans also include weekly interval group rides, monthly group endurance rides and support at events throughout the year.

For more info, call 661.496.2758