Time Limited Cyclist - 12 week <7 hour

Average Weekly Training Hours 06:13
Training Load By Week
Average Weekly Training Hours 06:13
Training Load By Week

Lots of variety, maximizes your time .

Great for road or mtb (ensure you do intensity in goal discipline as much as possible)

Any questions please let me know

Peter
peterglassford@gmail.com

(Last update Dec 24 2015 )

Sample Day 2
1:15:00
*Test - CP3 AND CP20 (MAKE SURE MOTIVATED AND RESTED)

DO NOT DO THIS WITHOUT A PERFORMANCE METRIC (IE. NEED MORE THEN JUST HR or JUST TIME
--
* if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email
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* CP3 done on Big Hill . Start on flat if not 3min (preride hill to guage)
* Cp20 can be flat on a block or out and back (minimize wind influence) OR a long 20+min climb
-
WU: Like a race. Be sweating and activated before the workout.
If you don't have a personal WU try 20-30min w. 3-4 x 45sec hard efforts with slightly higher cadence
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Main WO:
- Complete a 3min TT holding the best Power output you can for 3min
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- 10min very easy spinning
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- 20min TT holding best power output for 20min
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CD: Spin easy to finish time
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POST: TELL ME EVERYTHING ABOUT THE DAY AND INTERVALS AS BELOW:
Cp3 - 330w, 145/155bpm, 90rpm, 2km, 2km/hr
Cp20- 240w, 145/155bpm, 90rpm, 2k, 2km/hr

Sample Day 4
1:00:00
easy endurance or OFF

easy 1-2hrs endurance
=> THIS SHOULD BE UNDER 70%MHR, will feel very slow. A walk or light hike is suitable as well.

OR

Day Off with frequent movement breaks for any sedentary time (ie. walk breaks at work)

Sample Day 6
1:30:00
Threshold

Main WO:
- 6 x 5 min @ 90-95 RPM / 85-90% MHR
-

- 3min recoveries spinning easy (try and get below 120bpm) 
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* do not have to be at top of range, should feel like you want to stand up, breathing should be labored and talking difficult
*** you should have a TT 'gear' above this though

Sample Day 7
2:00:00
Endurance

2-3hrs rpe under 7
-
ride duration on flat-rolling
* if second workout of the day leave 3+ hrs b/w your workouts for CNS recovery
-
Limit efforts to 8/10 (ie. not sprinting) and try to match this with a 80% HR limit
-
overall RPE of ride should be 6-7/10 and average HR around 70%mhr
-
- limit muscular fatigue due to pushing endurance / hills / hard efforts / low rpm

Sample Day 8
0:15:00
10-20+ min walk - accumulate through day - great pre/post meals

Walk as much as you can today stand to do calls , stand to think practice deep squat while texting - make better food choices -> left overs are key ... Protein powder and nut butter (coconut oil) are good to have on hand for those days you get behind . VEGGIES AND MEAT AND MOVEMENT !

Sample Day 9
1:30:00
Threshold - 3x10

threshold intervals

Sample Day 11
1:00:00
Vo2 - HILL INTERVALS

Ideally on Uphill in goal discipline
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- Complete the following interval durations at max sustainable effort for each
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- 4 x 4 min / 5 min off between EASY
*aim 86-94%MHR in last half of interval

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- Cover the most ground you can on each But do Not blow
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- Should feel like you could keep racing after recovering in singletrack / peloton for a few minutes.

Peter Glassford
|
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