8 Weeks Get Faster on Group Rides! Power *Workout Builder*, 7-9 hrs/wk

Author

Simon Kessler

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling intermediate masters power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

“It's thrilling and fun to ride faster and stronger on group rides!”


This Training Plan is designed for men and women road cyclists who want to become faster on their local group rides and may have aspirations of racing. This is an upgraded plan from the original plan and now uses the Workout Builder Format with exact power targets shown for each session. Training sessions are also downloadable to Garmin, Zwift, TrainerRoad and more!

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: The training plan works all areas that you need to improve on so that you become faster and stronger on your local group rides. On some training sessions you will be working on your strength with big gear workouts or sustained threshold power intervals, on other days it’s all about speed with sprints, short 30 second intervals, or VO2 intervals. These shorter more intense sessions will simulate the efforts you have to make on your local group ride when you hit that tough climb or there is a sprint coming up.

The plan is designed with 3 weeks of building in intensity followed by a recovery week. Each weekend 1-2 group rides are scheduled. You should have a strong base fitness before attempting this plan and be accustomed to training 7+ hours/week on a regular basis.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to your Garmin with the TrainingPeaks IG Garmin app

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:26

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:15:00
67TSS
Big Gear (45 min)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 2

1:19:00
85.1TSS
Sub Threshold (2 x 20 min)

Sub Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer

Sample Day 3

1:00:00
44.9TSS
Sprints On/Off

Easy ride with some 6/24 On/Off sprints. Start the interval with a sprint at 95% perceived effort for specified duration / recover for specified duration...repeat. Suggested gear: 53 x 15 or 50 x 14. Alternate: seated sprint / out-the-saddle sprint until all sprints are completed. For indoor trainer perform all sprints seated in the saddle.

Sample Day 5

2:30:00
117.6TSS
Ride Zone 2-3 (group ride option)

Time in the saddle at a moderate intensity. Keep your cadence over 85 rpm when cycling on flat roads. Alternatively, you can do a group ride (optional).

Sample Day 6

1:30:00
81.8TSS
Tempo Riding

After your warm-up ride at a high tempo intensity for the time specified. The power target is Normalized Power (not actual average). You may be above target on hills and below on downhills. While on the flat aim to ride around the power target. 

To get the most out of this training perform the tempo riding in one go with no stops (or trainer).

Sample Day 8

1:30:00
76.4TSS
Big Gear (60 min)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 9

1:15:00
92.9TSS
Sub Threshold + V02 (2 x 20 minutes)

Alternating 4 minutes at Sub Threshold / 1 minute at V02 repeated 4 times (20 minutes). 
2 x 20 minutes total

Your target power is listed. Aim to average within 10 watts (above or below) the power listed.

8 Weeks Get Faster on Group Rides! Power *Workout Builder*, 7-9 hrs/wk

$59.95 - Buy Now