10.0 - 8 weeks to Improve your FTP and Pedaling Form using the LEOMO TYPE-R

Average Weekly Training Hours 11:34
Training Load By Week
Average Weekly Training Hours 11:34
Training Load By Week

This plan is 8 weeks long and is designed to improve your threshold power using both your Power Meter and your LEOMO TYPE-R. Your workouts will be based on Power/Wattage, but you'll also have many workouts that will be designed to do specific exercises in conjunction with your TYPE-R. You will have critical instructions on days to help you best utilize the data and unique motion capture metrics from the TYPE-R. This plan will help to improve your pedaling stroke, reduce your DSS (Dead Spot Score), improve your PCD (Power Cadence DSS) map and also reduce wasted energy. These workouts are the exact workouts that I use with my personal coaching clients. You will need between 8-12 hours a week to complete these workouts and this plan is designed for the Intermediate/Advanced cyclist. This is a great plan if you want to improve and also solidify your current fitness.

Sample Day 1
1:30:00
45.4TSS
ACTIVE RECOVERY (1:30)-TYPE-R

On your recovery days, do not worry too much about your Type-R data. You naturally will "flop" your foot around more on your easy days, so your DSS will be higher. This is not a concern on your recovery days. The one thing I want you to do is get a clear understanding of the relationship between your cadence on a recovery ride and your DSS. Notice after your ride, when your cadence is lower what is your DSS? When higher?

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 2
1:47:00
127.9TSS
TEMPO 1 x 60 with NP Bursts 15 x 30 (1:47)

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
-------
MS1: Start out with a 15-minute effort with watts at Endurance (Power Z2, HR Z2, RPE 2-3), smooth and steady. Then pick up the intensity and complete 1 x 60-minute Tempo (Power Z3, HR Z3, RPE 3-4). Do 15 bursts within this hour to watts at Neuromuscular Power (MAXIMAL 130%+) for 30 seconds.
-------
CD: 10-15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:15:00
65TSS
ENDURANCE Day DSS (1:15)-TYPE-R

What is your DSS while you are riding at your endurance pace?

WU: 10 minutes working Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: Today is simple, ride the prescribed time your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
--------
CD: 10 - 15 minutes of easy pedaling.

Sample Day 5
1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 6
2:30:00
144.7TSS
ENDURANCE & TEMPO 1 x 30 (2:30)

WU: 10 Minutes working into your Endurance zone (Power Z2, HR Z2, RPE 2-3). Then complete 3 x 1-minute fast pedals, with 1 minute rest between efforts, to open up your legs.
-------
MS: Building Endurance today! Once warmed up, ride in your Endurance zone (Power Z2, HR Z2, RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90-100. During the last hour of the ride complete 1 x 30-minute TEMPO effort (Power Z3, HR Z3, RPE 3-4) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for cool-down.
-------
CD: 10 minutes of easy spinning.

Sample Day 7
2:00:00
104.6TSS
ENDURANCE Ride (2:00)

WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 8
1:38:00
100.1TSS
DSS (Dead Spot) Test Protocol (1:38)-TYPE-R

Dead Spot Test Protocol

WU-15 minutes warm-up working into ENDURANCE Power (Power Z2, HR Z2, RPE 2).

MS
EX 1-Pedal Toe down for one minute, using your “self-selected” cadence(whatever cadence is your normal cadence) at 70% of FTP.

EX 2-Pedal Heel Down for one minute, self-selected cadence at 70% of FTP.

EX 3-Pedal with as flat and fixed a foot as possible for one minute, self selected cadence at 70% of your FTP

EX 4-Do (5) x one minute fast pedaling drills. Pedal at 100-110rpm for one minute. Don’t worry about wattage, focus on cadence and keep wattage low. Rest for one minute between each. ALL rest periods are to be done at your self-selected cadence.

EX 5-Do (1) x 5minutes at 100% of your FTP, at your self-selected cadence.
Rest for 3 minutes at 70% of FTP.

EX 6-Do (1) interval for 5minutes at 100% of your FTP, do this at 10rpm LOWER than your previous interval. This means, you will need to use the “Lap review” screen in the Type-R to view your previous average cadence.
Rest for 3 minutes at 70% of FTP.

EX 7-Do (1) interval for 5minutes at 80% of your FTP, at self-selected cadence.
Rest for 3minutes between each one.

EX 8-Do (1) interval for 5minutes at 80% of your FTP, do this at 10rpm LOWER than your previous interval.
Rest for 3minutes at 70% of FTP.

EX 9-Pedal TOE DOWN for one minute at self-Selected cadence, 70% of FTP.

EX 10-Pedal HEEL DOWN for one minute at self-selected cadence, 70% of FTP.

EX 11-Pedal with as flat and fixed a foot as possible for one minute, self selected cadence at 70% of your FTP

CD- Ride for 15minutes to cool down at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2) .

Upon completion of this protocol, make sure to save your ride and upload it to the Leomo web application.

Refer to the Week 2 Instructions

Hunter Allen
|
Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.